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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?"

Saturday, November 16, 2013

Friday, 111513

didn't get to my workouts today.
Had McCauley and Szela in town today so was going over a lot of stuff plus setting up for tomorrow.

A. Step 1 - Hang Sqt Clean
*so Pendlay step one clean, and go....got 225-245-255-265-275 on this. Went 285 and just didnt get under fast enough
B. Power Clean  + Split Jerk
225-245-255-265-275-285-290
went 300, powered cleaned it 6x (with bumpers, not comp plates, so prob not really 300, but oh well)...went 6 for 6 with power cleans.... 0-6 with jerks.
Having not jerked in quite a while though, sure i can't really complain. Timing was off ; back foot split WAY TO MUCH, to long of a split, just hips to go straight down, back foot down driving chest through; versus throwing back foot back, hips retreating with it. Bastard.
happy with the power clean...none were that difficult. I want 3 plates power clean dammit!
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