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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?"

Friday, April 25, 2014

Wed, 042314

am:
A. 15 min
:30 hard
:30 easy on Rower
completed 
B. High Hang Clean + Below Knee Clean
climbed to 125k with no misses.  went 130, missed the below the knee clean...went 131 for the win against another guy, got the high hang clean 3x, but missed the below knee each time. 288# is hip hang clean PR. 

 pm:
12 minute EMOM
odd = 4 PC *not TnG
even = 6 burpee up and over box jumps, 24”
+
12 minute EmOM
odd = 4 PS *not TnG
even = 12 barbell facing burpees
+
12 minute EmOM
odd = 30 sec. am rap double unders
even = 6 calories on AB

 completed all.  Did the Power Cleans @185 to save back. Power Snatch's @135-145
rest 10-12 minutes

2.4.6.8.10.8.6.4.2
strict HSPU
250m row bt. each set
completed. unbroken, but not fast.   believe was like 12 minutes. have to double check 

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