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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, June 23, 2014

Monday, 062314

1st
A. :30 on easy :30 on hard x 5 min
+
5 min easy row 
B. Muscle snatch - working elbows high and proper turn. Straps so wrist doesn't turn over. 
40x3 50x3 60x3 65x1 70x1

2nd: 
A. Back squat cycle 
Week 2
Day 1 
Done at 20X0

B.
Emom x 14  w/ 10# vest on
Odd: pbar hspu  - full depth
Even: :45 on AB @90%


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