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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?"

Tuesday, April 8, 2014

Tuesday , 040814

5 block breakfast. - come on abs!  :-)

1st session: 
A. Back Squat - first time since back. Taking it easy. No belt. No sleeves and nanos 
100x8 110x8 120x8 125x8 135x5
B. Single Leg SqTs
53# kb's each hand. 5 sets if 8 reps each side.  Right side substantially weaker than left. 
C. EMOM x 10
Odd: (-2) muscle ups 16/5/4/4/5
Even: 10 burpees  completed
Muscle ups = dip got hard. Shoulder was killing me between burpees and dips. 

Pm: 5p 

A. "Big clean complex" - CFNE - Bergeron complex 
70kg. 85kg. Went to 91kg - lost core and breathing overhead on push jerk. Was dead 
B. Complex.  - Hip SqT Clean + high hang clean + tng SqT clean + jerk 
100kg-105-110.  * stopped there 
C. 12 min clock 
1/2 mile on AB 
30 T2B
40 DB Jump SqTs (30's)
50 cal row
AMRAP Hspu 
Total hspu - 44
*first few sets good. Then shoulders died out. They aren't improving on hspu. Which sucks. 
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