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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, October 9, 2013

Tuesday, 100813

Programming:
A. Deadlift - 5 sets of 2-3 reps 
Climbed to 210kg (462) x 2 : PR for tnG double. 
Prior was 200 x 2 , 190x3 , 180x3 170x3
Second on 210kg taxed me an back so skipped snatch pulls heavy. Only hot 155# for some double. Positioning etc
100813 210kg x 2 rep DL from Brandon Petersen on Vimeo.

B. EMOM x 15
Odd: :15 sec of DB Power Cleans (50# Db's)
Even: 150m Row
Completed
C. Didn't do normal DL as back wasn't feeling great. 
Did 10-15 min of T2Rings, Ring Push-ups, HS Holds (freestanding) and banded rear scap squeezes 
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