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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, October 28, 2014

Tuesday, 102814

Am:
A. Seated strict press - 5RM
60x5. 65x5
55x5 x 2 drop set 

Afternoon:
A. Db SA row x 5 sets x 7 rep  @70kb
B. Speed CG deadlift @60%
140x3 w/ red bands - every :30
C. Every 3 min - run 400m
X 10

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Updated PR's

1RM back squat 386 (but kill plates)

5rM back squat. 161 + clips 

Pause back squat 365 in kilos 

Front squat. 160kg
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Monday, 102714

Back on track!?!????

Will catch up tomorrow with PR's here also 

1st session: 
A. AMRAP 10 
5 bar lateral burpess 
10 thrusters (105)
15 c2b
score: 5+18
All unbroken. Was miserable though

Pm:
A. Go for 5Rm backsquat 
Hit 163x4. Failed on 5th. Has no recovery 
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Friday, October 3, 2014

Friday, 100314

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Wed, 093014

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Tuesday, 092910

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