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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?"

Tuesday, November 12, 2013

Monday, 111113

A.  Back Squat; 8 @ 75%, 5 @ 80%, 3 @ 85%, 10 @ 70%
Did 126x 10 (accidentally did two extra reps.  Then did 135 x 5.  Then went 145kg x 3. Then 120kg x 10. 

B.  EMOM x 8 minutes = 1 FS @ 275#
Completed at 125kg EMOM x 8. No failed attempts 

+

4 rounds @ 90% effort

400m run

20 kb swings @ 55#

15 pull ups

30 double unders

300m row (holding sub 1:40)

rest 4 minutes bt. rounds.. keep same times each round… breathing work

Completed only 2 rds. 7:30p class I had. Time got away from me. 

Round 1: 4:44 - felt decent. Run was good pace or me. All unbroken just stations not ideal with class going. Signing people. 
Round 2: 5:12 - was breathing hard and had tough time rowing in 30'a here. 
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