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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?"

Friday, October 25, 2013

Friday, 102513

Programming:
A. Snatch High Pulls 
Climbed to 100kg
B. Deadlift 
Was some singles at 85%, but felt good and climbed. 
Went 200kg - 210kg - 220kg - 227kg (500lb).  PR!!!!!!

C. 
:15 Sprint on AD 
Rest 3 x 10
Felt good here. Recovered well between and continued to output the same 

PM Session:  pre Halloween party 
A. SqT Clean + Hang Squat Clean - Complex 
100-110-115-120 (missed hang)
^*had no grip and not much legs honestly on this 

Halloween Party - hour later 
Teams of 3 - 
Long row - pull-ups - box jumps. 
200m intervals rowing.  All in low to mid 20's.  
Pull-ups. Did 30 then sets of 15-20 for team. 

Nutrition today:

Good breakfast.  Good pre and post tody but lack of whole food middle of day. Good dinner and post dinner. Continued with aminos in between today though so feelings ok. 

Back: tight!
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