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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, December 14, 2013

Sat 121413

Sore from yesterday. Neck bugging me. Pinched nerve or neck muscle pulled. Hopefully doesn't last long. 

1p
A. Mobility 
B. Back squat - just worked position. Loosen up. Low volume. Did hit singles. 
120-130-140-150-160. 160 fairly easy. Was happy with that 
C. HS holds - on wall, focusing on stability / pressing. Trying to have this stability overhead issue come to an end. Along with the shoulder continue to last.

Didn't do anything else. Motivation was down. Just tired today.  Going to do some aerobic light stuff downstairs at home tonight. Loosen up. Flexibility improving but not fast enough. Need to start focusing more daily. 
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