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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?"

Tuesday, July 1, 2014

Tuesday, 070114

Am: 
A. 400m - TT.  
Score - 1:01
B. 800m Run @80% x 4 ; rest 1 min between 
Back killing me 

Pm: 
A. Deficit power clean Complex 
Power clean + lower to inch off floor power clean x 2: 
Score: was rushing so did 100kg, 120kg, 125kg.  
Then singles at 130 and 137 off deficit 
B. 5 rds 
200m Run
10 hang Power Clean (135)
40 DU
10 S to OH
12 T2B
15 TnG Box jumps (24)
Rest 5 min between rds
End time : 36:33
*4th rd died and almost fell off t2b. Was rough one 
Times looked like 
2:54
11:03
19:28
27:54
36:33


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