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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?"

Tuesday, December 10, 2013

Tuesday 121013

A. Deficit dead lifts  5 sets of 3 @70%
Used 160kg off inch and half - 2 inch deficit. Used double overhand Since lighter weight 
B. 15-12-9
Strict Pull-ups 
Strict HSPU
Died here. Hspu were bad. Fail a lot. 15 unbroken. But very hard. 15 strict use to be easy. 12 was small sets. 9 mostly singles. Bad bad. Did for fun with another guy thought would be quick and easy. 
Pull-ups 15 and 9 unbroken. 12 was 2 sets.  

Didn't get to my ad work today. Adding in tomorrow am. 
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