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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?"

Thursday, June 26, 2014

Thursday , 062514

Am: 9a

Team of 2 
10 mile bike (each)
1 mile - 80# sandbag and 70# KB farmers carry. One does one. One does the other. Can swap as needed.  
100 burpees over sandbag 
10k row - swap every 250m
Time: 1 hr 29 min 

2nd: 1pm
Back squat Cycle @20X0
102 x 10
119 x 8
128 x 8
136 x 8

3rd : 4:30p - high aerobic efforts here 
AMRAP 10 w/ 20# vest 
15 cal AB
10 box jumps (24)
5 strict hspu. (Same height but pbars for wrist)
Score : 4+28
* hspu started not going UB at rd 4 and were slower. Was tough here 

Rest prob 10 for set up 

AMRAP 10
10 KB power cleans (53's)
20 double under 
3 tough power snatch - singles. (Performed at 165)
Score: 5+10

Done for day. Holy shit I'm dead. 



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