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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, November 21, 2014

Friday, 112114

Champlain 

A. Back squat 
5 rep - heavy 
Climbed to 345 @30X1
B. Climb in singles at about 4 second down 
C. Emom x 20 
Odd: 3 hang power cleans (went 205-255)
Even: 8-10 tempo push-ups 
D. AFAP
1k row 
50 wall ball (30)
30 t2b
Time: unsure. 1:52-1:54 row.  Wall ball wasn't great. UB  T2B 

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