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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, May 5, 2014

Monday, 050514

Am: 
A. 9-6-3
Strict hspu 
Hang power cleans 
Bar facing burpees 
Time: 3:40
- 
Raced back to wall on hspu and hit a wall. Sucked. Still smoke from last night but need to be smart on that. 

Mid day: 
A. Front Squat - nanos - no belt 
100 x 3. 110x1 x 3 sets  120x1 130x1 135x1 140xF *just lost back here. Rested to long was chatting and got lazy on way down. 
B. Some UB sets of muscle ups on 82". Practicing kip being rings so low 
Got 8-10-12 UB. Rest in between 
C. 15 min 
:30 on hard 
:30 on easy 
On AB

PM:
9-6-3 wod again. Different strategy
3:14
*still slow. Hspu got hard. Dammit 
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