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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?"

Thursday, November 21, 2013

Thursday, 112113

AM

A.  front squat - 4 reps EMOM x 6 minutes *each one w/ a 1 sec. pause in bottom
100-105-105-105-107-110
112113 EMOM FS from Brandon Petersen on Vimeo.

B.  Power Clean Cluster; 1.1.1 x 3, rest 10 sec., rest 2 minutes
didn't do, still not skin on thumbs..healing though 

C.  Weighted CTB pull up x 5 x 3 sets, rest 60 seconds
completed ; just used 26# 

D.  Back rack reverse lunge step x 5/leg x 3 sets @ *tough weight
completed 80-85-90-95-100kg

E. AMRAP 8
30 DU
5 20m Shuttle Runs (10m down and back)
Completed with Lynn, help get her moving with shoulder issue. 



PM

12 minute grinder effort

50m sled push @ bwt

100m FW @ 100#/h

35 double unders

 completed. think was on double unders in 4th round...my calves were on fire!!! from earlier today also, but the sled and DU, wow...breathing was ok. Grip on farmers carry sucked. used 100 DB's ...sled and DB outside, DU was inside. 
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