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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, July 21, 2014

Monday, 072114

Sleep night prior :  2-10a 

Body: tight and sore. Been off since last Tuesday 

Nutrition:

Programming:

A. Power Snatch Triple 
60-65-70-75-80.  85x1 and stopped. No failures just did one single 
Dropped to 60kg work feet 
B. 10RM PP - 
80x10 ting reps- 85x9. Missed 10th
C. Front SqT 4x9 @100kg
Parallel height no bounce 
*these were horrible 
D.  
Emom x 12
Odd: 5 Burpee + 5 muscle ups 
Even :30 high effort AB
+
Emom x 12
Odd: 5 strict hspu 
Even: 15 cal row 
Completed 

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