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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?"

Wednesday, December 4, 2013

Wed, 120413

Making up some stuff today. Will be traveling to Dallas tomorrow. Lifters lifting Friday and Saturday so. . .

A.
1 min of AD
1 min of GHD
1 min of shuttle runs
1 min of DU
 did 3 rounds, 80% ish almost as warmup

B. Back Squat 3x5 @80%
performed at 140kg (308) for 3 sets of 5

 C. Push Jerk Work - worked technique at up 70kg..for some doubles triples, getting under and through. issue is overextending of the back. Assuming lats upper back to tight. Will work on this. 

 D.
amrap 10
15 cal ad
5 c2B pullups
7 KB Swings (53)
3 HSPU
Score: 5 rds + 10 cal 
(i think. . .all unbroken, same pace whole time. Each rd was like 1:30...little space between stations cause classes) 

 rest 5-10 or so 

 amrap 10
15 cal ad
9 wall ball
9 t2b
score : 6 rds 
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