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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?"

Sunday, April 13, 2014

Sunday, 041314

am:
Team went to mountain and hill.
lots of DB Burpees, thrusters and farmers carries.
hill Sprints, with DB Thrusters and Snatch's. . .different weights and rep ranges.

I did some hill sprints, longer rests and some hill buddy carries....db thrusters, db snatch's.
Winded quick, still very congested and lots of coughing.
Took easy this am, first day back...didnt want to stress body to much and not get over this flu.

pm.
A. Strict Press 5.4.3.2.1
70x5  72x4  74x3  76x2  78x1 80x1 82x(f)
B. Front Squat
* worked SPEED, especially out of whole. Trying to get more explosive out of the hole.
80x5 90x5 100x5 105x5  120x1 130x1 135x1 140x1 *no misses stopped there.
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