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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?"

Sunday, April 14, 2013

Sunday 040142013

1st session 9a:
Team Event - WOD from 2012
20 Muscle Ups (while Partner holds 225)
60 Wall Balls (while Partner holds chin over bar)
100' Partner Carry + 100# DB
40 Box Jumps
100' Partner Carry + 100# DB
2 Muscle Ups
^ Chase and I - finished @.
Rest Approx 1/1

Jerk Ladder - EMOM
205-215-225-235-245-255-265(f)
^ after last few days, shoulders not feeling great. Position was off. Was being a pussy.


2pm - second session
Back Squat - @20X1
185x5 225x5 275x5 305x3 315x2
^stopped there.

Rest 5-10

AMRAP 3 - Sq Clean & Jerk @ 185# ; max reps
^ technique focused
Score : 10

Rest 3

AMRAP 2
KB SqT Clean Thrusters @53# each Hand ; max reps
^ these r brutal
Score : 16 reps

Rest 5 min

16 Min Sled Push :
Sled + 2 (45's) total
1/3 Work Rest
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