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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, April 16, 2013

Tuesday, 04162013

1st session : 1p
10 RM TnG Squat Clean - 10 min to est

Went 155 then 185. Feel like could have gotten 205, but no time.

Rest 5

1RM Front squat for day. - 10 min to eat
Went 185-225-275-305(f)
***with volume as of late I'm not to upset with this.

Rest 5

Snatch Grip DL 4x2 - 10 min
Went 225-255-275-315-335-355

Rest few min

Back Squat - climb to heavy single
Went 225-275-305-315-325
Dropped to 275x5 x 2
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