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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, August 15, 2013

Thursday, 081513

Body: train wreck. Went to ortho, said bicep about to rupture was so tight. Compensating. Taken few days off from the pull, OH stuff. Hoping inflammation comes down. Keeping me up all night. Stupid arm.

Programming:
AM:
:30 on 90%
:30 on @60%
X 12 min 

PM:
A. EMOM x 10 @67% x 2 reps 
*used 205lb -  93kg
B. Climbed to Single on FS
105-110-120-130-140(PR) 308#
C.
:30 ON @90
:30 On @60
X 10 on AD
D. Team WOD with Amy 
2000m Row - (swapping every 250m)
Partner does Double Unders 
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