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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?"

Saturday, August 31, 2013

Sat, 083113

AMRAP 20
12 cal Ad
400m Run
400m Run
Score:  finished my 5th rd almost on the buzzer 

Holy shit. After the last few days am dominating dodgeball last night, I am smoked.  Was happy with my runs and row today. 1:55 pace on rower each time was goal. Maintained it with like 22-23 stroke count. Run seemed to stay about same also.  AD again, no legs. Realizing I think hips more so than quads. The burn is high and almost seizes my legs. 

Really looking forward to getting caught up on things this weekend resting. Need to roll out a lot for sure. 
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