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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?"

Sunday, November 16, 2014

Sunday, 111614

Am:
A. Clean Pulls 
Up to 140 x 3 x 3
B. RDL - cG
70x8
75x8
80x8
C. Rack Holds - just Unrack in front rack, 
:15 hold 

Pm: 
A. Split jerk 
90x3 x 2
100x1 x 3
110x1
120x1
125x1
130x1
135x (m)
137x (m)
B. Drop to 90 for a triple 
C. Single leg lunge work - firing glute opposite of split jerk 
D: Tri  plate extensions  3x10-12
E. Weighted DB sit-ups 4x15 &50#
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