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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?"

Sunday, November 24, 2013

Saturday, 112313

Body:  felt good this week...today was a bit rough. Shoulder acting up again, sore. Overall was sore, but feeling ok.  taking tomorrow, off, have LuLu lemon event in the am, then going to mobilize and loosen up in afternoon for a while. Back at it on Monday.

A. 3 position clean pull
used 130kg for 5 sets. 
B. Snatch RDL + Mid Pull
used 90kg for sets; stayed there. Back was feeling it
C.
amrap 10
10 wall ball
10 russian kb (70)
10 T2B
Score: Unsure..video below
112313 1st AMRAP 10 from Brandon Petersen on Vimeo.

rest 4 min

AMRAP 10
20m down and back x 2
10 pullups
10 pushups
10 cal Row
Score: 5 rds + Run i believe   video below 
112313 2nd AMRAP 10 from Brandon Petersen on Vimeo.
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