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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, September 15, 2014

Wed, 091014

A. SqT Clean + Hang SqT Clean ; build in this complex 
125kg
Missed hang on 130kg
Shoulder / neck bugging bad, played big roll on grip 
B. Front Sqt - 3RM + 3x3@90%
Skipped - neck 
C. 3 rds @80%
10 Strict HSPU
400m Run 
10 Thrusters (115/83)
15 T2B
Time: 9:44
All UB other than last set of hspu. Did two sets. 
* thrusters were tough for sure. 
D. 30 min on Bike @Z1
Didn't do
Stretch a lot 
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