Pages

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 7, 2014

Thursday, 070314

A. back squat
1x10 @60
1x10 @65
1x8 @70
1x8 @75
Didn't do % maxed out to 165kg today 
B. Clean + Hang Clean x 2 + Front Squat + Jerk ; build 
Hit 120. Missed 125. Legs were dead 
C. 350m Row x 7; @:16 slower than max 500; rest 2 min
Didn't get to
D. 3 rds ; scale appropriately; think UB Sets through
10 Strict HSPU
10/7 Muscle Ups (UB here is more important than more reps) If the number is to low, switch to c2b for the pull here)
20 KB Swings (70)
200m Row
rest 5 min between
Done 
First two UB
Then like 7-8 MU, not 10
E. 20 min of Team type activity. Can be individual focus, but get together and have some fun. Make an obstacle course, make a race. SOMETHING! 
No
Posted by at

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)