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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?"

Friday, February 21, 2014

Friday, 022114

12 minutes on the clock
15 PS @ 95#
10 T2B
15 PS  @135
20 T2B
15 PS @ 165
30 t2B
15 pS @ 185
Score: 1 rep @ 185. Only 1 attempt. 
Snatches were ugly. Lot of press out. Shoulder wasn't good at start but unsure if that's why. Just overall sucked. 

rest 12 minutes

12 minute amrap
5 squat cleans @ 115#
10 T2B
15 cal on rower
Score: 6 rds + 1 rep 
*lots of grip here. Legs burn for sure. Sucked on rower. Didn't have lot of power. Blah! 

Not great training day today :-(
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