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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 19, 2014

Friday, 091914

A. Push press - heavy 3 
Hot 105.  110 wasn't having it. Shoulder in rough shape and nerve issue, def playing. 2 drop sets at 95kg x 3
B. Snatch Pull- 3 position pause x 2 reps 
Worked with 100kg here 
C. EMOm x 21
1. 7 strict hspu
2. 50 Double UNders (unbroken is goal)
3. 15 t2b
Completed all 

Rest bit 

D. Back SqT - climb heavy single 
120-140-150-160-170
Failed on 175 which would have been PR
E. Front SqT - heavy single 
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