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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 17, 2013

Tuesday 121713

Am: Arena Attack Comp Wod 2

2 rds  - partner wod - chipper format 
100 double Unders 
80 KB Swings (70)
60 box jumps (30)
40 KB Walking lunges 
20 partner sit-ups passing WB
Time : 

Pm: 
A. Worked SqT Snatch 
Reps at 40 & 50kg. 
Some doubles at 60kg. Then. 65-70-75-80. No misses. Missed 85 shoulder started not to turn over 
B. Clean & Jerk 
SqT Clean *
80-90-100-110-120 no misses. Worked jerk % after 
C. 3k Row hiding 2:00-2:05

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