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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?"

Wednesday, June 25, 2014

Tuesday , 062314

Am: 
A. Muscle snatch - not tnG 
60x3 65x3 70x3 75x1PR 80x1 PR
B. row intervels 
500m x 8 rest 2:30 @1:45
4 rds at 1:44-1:45. 
5th rd 1:47.  Stopped there. Retry Thursday. Legs fried with these tempo squats 

Hour and half rest 

Pm: 
C. 
5 Strict Muscle ups
200m Run 
4 Strict Muscle Ups
200m Run 
3 Strict Muscle Ups
200m Run 
2 Strict Muscle Ups
200m Run 
1 Strict Muscle Up
200m Run 
3 Muscle Ups
200m Run 
5 Muscle Ups
200m Run
7 Muscle Ups
200m Run
9 Muscle Ups
200m run 
Time: 13:30 
all unbroken - winded on run- legs heavy 
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