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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?"

Friday, September 26, 2014

Friday, 091614

Aleep night prior : 12-8

Am: 
A. Back SqT - up to 120kg for 3x1 with 3-5 second pause in hole. 
B. Row 
1:30 hard, :30 off x 10 
Maintained 1:52-1:54 on all on. 

Pm.
A. 1rM bS - 5 sec pause in hole 
100-120-130-140-150
* no miss. Stopped there. Tired today 
B. Drop set @85% 2x3 of A - 5 sec paiE between 
127kg
C. eMOM x 15
1. 8 muscle ups 
2. 2x through triple jump bounding 
3. 10 cal HARD effort on AB 
Completed. 8 MU were hard come 4th and 5th rd, but got al UB all rds. 

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