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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?"

Monday, December 23, 2013

Friday , 122013

A. Power Snatch - 70%x2x2, 75%x1x4
Competed. 
B. Power Clean + Power Jerk - 75% x (2+1) x 2, 80% x (1+1) x 3
Completed. Ended up hitting 110kg for 2+1 also 
C.1 Clean Pull - 95%x2x2, 100%x2x2
Completed at 140kg
C.2  db bent over row x 4/side x 4 sets
+
10 minute amrap @ 80%
20 cal on AD
10 kb swings @ 55#
5 burpees over box, 24”
10 T2B
Score: 
-rest 4 minutes-

10 minute amrap @ 80%
150m row
20 UB wall balls
3 db manmakers, 45#/h
35 double under
Score:
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