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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, September 2, 2013

Monday, 090213

PWeekend update: slept way to much. One night got like 11-12 hours. Was groggy. Slept ton each night, which was nice but def left me energy-less. Eating wasn't to bad but definitely not enough. Was very taxed from last week and even dodgeball on Friday night; definitely feeling old :-)


Programming: 

Monday

A.  FS - starting @ 205; do one rep every 90 seconds - go up by 20# each time - 12 double under buy in
Started at 90kg (199) - climbed by 10kilos each time, hitting 120-130-140 (tie Pr) then went 142 (Pr) , tried 144 missed. 
090213 FS ladder from Brandon Petersen on Vimeo.

B. *note our 400m is bit longer. 
400m run
400m row
21 UB box jumps, 24"
21 ghd sit ups
rest 4 minutes x 5 rounds
Performed 4 rds. Died on 4th, puked and pounding headache. Prior, stay semi consistent. All wind for me. Runs as usual, def kill me. 



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