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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 26, 2013

Monday, 08262013

Programming:
A. FS - Triple
***tweaked back a bit on last set
B. Cleans 
2.2.2.1.1.1
100-105-110x1 (back) then went 120 and failed back wasn't feeling great 
C. 
1 mile run
Then,
3 rds 
20 Back Squats (135)
20 C2B

*did run in 7:27. 
Did first sets unbroken and back was done. Unsure what I did. 
Second set, could barely clean let alone squats.  Low low back, middle. Hoping loosens up. Will roll out a lot today. Stretch etc.  massage hopefully wed. 

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