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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?"

Thursday, June 27, 2013

Thurs, 06272013

Sleep: 2a - 8:30a

Body: bad moving doing nothing yesterday.  Hips killing me. Shoulder sucks. Today should be fun. 

Programming: 
A. Clean - low blocks - 2.2.2.1.1.1
225-235-245 x 2. Missed 2nd at 255
Went 275 for single and missed twice. Pull easy, just had nothing today. Was being lazy, couldn't stay tight etc. sucked   

B. OHS -135-165
^ went 3 reps. Really trying to fight for position. Shoulder killing me but also realized big reason is simply my terrible position currently.  Operation mobility in affect. Will be seeing Gina twice a week for ART. 

C. SA DB Row 2021 3x6 each side
Went to 70# DB. Slow movement, very static in a sense / controlled. Weren't tough. Focused on pull-up scaps back, retracted, squeezing.
D.
75ghd - finished in like 3:40. 
30 TGU (53) - did like 10 each, shoulder (left) didn't want hold Kb anymore. 
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