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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, July 16, 2013

Tuesday, 07162013

Programming: 
A. Power Snatch - EMOM x 7 - 2 reps @ %..used 145# for weight cause was to lazy to make 140
07162013 Snatch EMOM from Brandon Petersen on Vimeo.
B. Power Clean  - Triple , not to max.   Climbed to 245 x 3
C. WOD
15 KB Swings (106) , rest:10
15 HSPU
4 rounds total, resting 2 min between rds.
Times were:
071613 KB/HSPU from Brandon Petersen on Vimeo.

D. powell raise 3x8
*** did right arm, no problem. Couldnt do 1 on left shoulder. Holy shit, very bad pain. So whatever has developed in shoulder, this motion brings out the worst in it. Wonder if can ease way into this somehow. Was using 15lb db, cause lightest we have. Might try with light bands tomorrow, so if can help with shoulder issue.
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