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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?"

Wednesday, September 24, 2014

Wed, 092414

Sleep night prior : 11p-6:30p


Am: 
A. Clean + FS + Jerk ; double. Not TnG brough second series.  
901-100-110-115-120
B. CLean Pull from high blocks 
Went heavy for 3x5 
C. Front SqT cycle - am work - 
Up to 130 for 3 singles 
D. 
50 pistols 
30 hang power clean 
10 muscle ups 
30 cal AB
50 T2B
Time : 9:45

Pm: 
A, SqT cycle 
Front SqT - 3RM w/ 3 sec pause in hole 
+ 95% + 90%
119 - 112 
C. Deadlift off2-3" block. Used a double + single piece of wood. 
390 x 3 reps x 5 sets. Not TnG
190kg (418lbs) x 3

*** exhausted from today. 
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