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, 042514
A. 10Rm TnG Snatch
climbed to 135 x 10....went 155 x 6..shoulders bugging me with the snatch'n lately
rest
B. 3RM Thrusters, from the floor (those who hadn't done; those who have, just bar work)
didnt do. Shoulders are hurting. Tendinitis maybe, but both very achy and bugging me.
think the hspu, axle shoudler to overhead, muscle ups etc....just did me in.
C. 3rds
25 alternating weighted pistols (35# KB)
7 Muscle ups
10 Clean and Jerks (135/93)
time: 13:40
pistols were hardest for me. Was slow, back on fire! muscle ups unbroken each time and fast singles on clean and jerk.
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