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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?"

Wednesday, September 18, 2013

Wed, 091913

Programming:
(Winging things right now with wrist and Achilles issue)
A. Snatch High Pulls  - 165-205 for triples. 215 for singles. Focusing on position. Lack of snatching had made the movement awkward ; that's for sure. 
B. Back Squat - triples climbing to 140kg.   
Have no legs right now. Very weak squatting lately.  
C. AMRAP 12
Row 250m
15 GHD Sit-ups
10 C2B Pull-ups
Score:  4 + 250m Row + 15 GHD + 3 C2b
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