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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?"

Tuesday, March 5, 2013

Tuesday, 03052013

Clean Complex
Clean Pull / High Hang Power Clean / Floor TnG Power Clean

185-205-215-225-245-255-265
- no misses. Happy with this

Bar muscle Ups
10-8-6-4-2
Rest in between as needed.
This was pretty easy other than almost tearing hands. But reps weren't tough. Was happy with that.

AMRAP 5
5 Bar Lateral Burpees
5 FS (165)
Score :

Rest 5

AMRAP 10
400m Run
15 C2B Pull-ups
Score : 3 + 400m + 5c2b

Rest few. 1 400m Jog Cooldown
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