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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 22, 2014

Tuesday, 042214

Am: 
Every 3 min running clock. Run 400m @1:20 pace. 
1:17-1:16-1:15-1:17-1:17-1:16-1:17-1:17-1:15

Pm: 
A. Front Squat (instead of back, becsuE of back)
110x5 120x5 125x3 130x1 135x1
B. Emom x 5 
3 tng FS @100-110
C. 5 rds
10 axle front rack lunges (135)
10 s to OH ^ same 
5 muscle ups 
Time: 10:38
Unbroken all til last set of s to oh. Went 5/5. Was destroyed. Shoulders were fried. 
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