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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 29, 2014

Tuesday, 042914

Am 
A. Hang SqT snatch 
60-65-70-75-80-85-90 miss x 5. *still dead from Sunday 
B. hS walk practice. Maxed our gym distance few times. 90+ ft
C. For time:
50 pistols 
40 box jump (24)
30 hang power cleans 185
20 muscle ups 
Time: 10:24
Pistols done in 2:05
Box jumps consistent 
Hang power cleans 10/5/5/5/5
Muscle ups  5/5/5/4/1

Pm
A. Split jerk 
100x3. 105x3. 115x1 120x1 125x1 295x1 300x1
B. 20 min @Z1 on AB
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