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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?"

Monday, August 5, 2013

Monday, 08052013

BACK ON TRACK!!!

Programming:
Monday
A.  Front Squat @22X1; 3-4 x 7 sets, 
110x4, 114x4, 120x3, 130x1, 133xF

B.  Clean x 1 + split jerk x 3 x 4 sets - rest 2-3 minutes
90 / 95 / 100 / 105x2 jerks / 110x1
C.
5 rope climbs
10 meter lunge step @ 155# in front rack position
4 rope climbs
10 meter lunge step
3 rope climbs
10 meter lunge step
2 rope climbs
10 meter lunge step
1 rope climb
10 meter lunge step
080513 Rope/Front lunge from Brandon Petersen on Vimeo.
-rest 3 minutes-
3 minute am rap wall ball @ 30#
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