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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, March 1, 2014

Friday, 022814

11:30a
500m row x 4 rest 4 min
2:00-1:55-1:50-1:45

Some just dynamic movement throughout day 

6:30p
14.1 

Score: 348

After watching video. It's all position for me.  I was tired winded. Did 4 rds unbroken on snatch. Going to go for 5 on Monday and just better positions. I was round whole time. Ugly movement. Really really want 8 rds.  

Neck still tweaked so can't extend upper back. Hoping by Monday it loosens up a bit to help me 
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