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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, December 26, 2013

Thursday, 122613

Night prior sleep:

Am bodyweight:

Body condition: shoulder rough. Feels unstable just the snagging and longer duration wods do it in. Time to start pushing though so it will simply have to just continue on. 

Programming:
AM
A. Snatch work - 8 minutes on OH catch positioning
B. SJ @ 80% x 1 x 2, 85% x 1 EMOM x 5 minutes
C. Back squat @ 75% x 3 x 4 sets
D. Pendlay row x 6 x 3 sets, rest 60 seconds

Nutrition:
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