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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

Sat , 111613

McCauley Seminar today 

Filled in what I could. 

A. 4 rds
5 Bar muscle up
10 S to OH (155)
10 cal Row
5 HnG SqT Cleans (155)
Score: 13 something 

+

:30 on HARD
:30 on EASY
X 12 on Rower 

+

5 burpee touches AFAP
Rest :10 sec x 5

B. Power Clean + Split Jerk
100-110-115-120-125-130-135(fail)
Went to power clean. 
Got 290 - 295 - miss 305 2x
- stopped there 
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