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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, April 7, 2014

Sunday, 040614

A. Emom x 20
Odd: power cleans x 3 tnG reps *started at 185 - progressed to 216. We had one random minute I called 5 tng.  Then final minute, max singles in the minute. I had 225. Got 9 reps. 
Even: 5 strict T2B - (for me)

Rest 5 min

2 rds @80%
20 cal AB
200 double Unders 
200m run

Rest 10-15 min 

60 min row  - recovery 
Hold 2:05-2:10 pace 
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