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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, February 17, 2014

Monday, 021714

Am: 
A. Snatch Work 
60x2 65x2 70x2 75x2 80x1 
All felt very heavy off floor. Body still very weak. 
B. 50 FS @225 
8:43
C. 10 min AB test 
68 calorie 
*hit wall at 5:15.  Not like physically, just kinda mentally. Kept going but just mentally def a struggle today. 

PM:
15 min clock 
50 S to Oh (95)
60 bar lateral burpees 
70 KB Swings (70)
250 DU
Finished 1 rd + 5 push press back on bar. 
*holy shoulders. They were fried. My burpees slow as fuck as always. Did 35/10/5 on the 50 s to oh.  Burpees just seemed slow. 
KB.  27/15/10/10/8
Double Unders started slow. Wasn't getting big sets. Improved a bit as went along. Still not great. Was pretty winded come this point 
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