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World-Class Fitness in 100 Words




*Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.— Greg Glassman, founder of CrossFit "What is Fitness?"

Monday, March 11, 2013

Monday, 03112013

Clean & Jerk - Heavy Single
185-215-225-245-255-265
^ no misses
So went 280# for a C&J Pr. Wasn't happening today.

AMRAP 2 @ 65% of above weight. Ground to Overhead.

Used 175#. Got 17 reps in 2 min.

EMOM x 18 min
Odd: 6 Bar Muscle Ups
Even: 15 Wall Balls (20)

All unbroken for every thing throughout.

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