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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

Thursday, 121913

AM
A. Back Squat - 80%x2x3
Performed at 140kg - felt easy and good 
B. Snatch - 75%x2, 80%x2, 85%x1x3, 80%x1 - completed
C. Jerk - 75%x2, 80%x2, 85%x1x3
Should bugging - climbed working technique reps versus weight 
D.1 Snatch Pull - 100%x3x2, 105%x2x2 
D.2 Pendlay row x 6 x 4 sets
^ completed all

PM
30 sec. Assault bike sprint @ max effort
rest 3 minutes x 8
Completed 
Calories on assault 5,5,5,5,4,4,4,5
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