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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?"

Saturday, February 22, 2014

Sat, 022214

Hosted Competitor Gathering 

11a
A. 1RM SqT clean Thruster 
^ regionals standards as feet could not move. Had to SqT clean no power and setting feet 
155-185-205-215-225-247-255(f)

B. 11.3 WOD
AMRAP 5 
SqT clean thrusters @165
Did 22 reps. Didn't do last minute of reps. Planning everyone else, didn't get to warm up and back got jacked up. Sucked. 

C. 
10 mu
1K row
20 hspu
20 Power Cleans 155
30 c2b
30 burpees
40 box jumps
40 t2b
Time: 15:30

Unbroken: muscle ups, hspu. 
Power cleans did singles. Burpees tried to keep moving; was winded here.  
Box jumps. Just constant moving was effort.  T2b : was rough after yesterday haha. Few big sets then did some 5's. Was hurting. Grip gone yesterday killed this. 

D. Shoulder Rehab
Y, T, W, L's with 1 kilo plates on bench. 

9p

:30 on Hard
:30 on easy
X 5 min 
Then into 5 min row @1:56 pace
+
2 min coast row cool down
+
Some static stretching 
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