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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, November 24, 2014

Monday 1112414

11a
Emom x 24 min 
1. 15 cal row 
2. 10 cal bike 
3. 7 strict hspu 
4. Rest 
Complete 
B. Reverse hyper 
3x 12-15 @50kg
Complete 

Pm:
A. Back SqT - 3Rm + 2x3@90
-at tempo of 4-5 down 130x3. 140x2 150x1
Then, 160x1 170x1 
172x2. PR double - mentally didn't have thurs. Was pussy. 
173x1.  Failed 2nd 

Rest a bit 

AFAP 
Part B of below 

Time :18:39
Rough one


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