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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, November 25, 2014

Tuesday, 112514

Am; 
A. Every 2 min perform
50 double unders 
1 legless rope climb 
Complete

Pm: early afternoon 
A. Power snatch - Emom x 14 
1 power snatch 
Ranging from 70kg-82kg
B. Every :90 x 12 
Power clean + push Jerk + split jerk 
Ended at 119kg. No misses. 
Most reps done in 100-105 range 
C. 530m row x 4; rest 2 min 
Held around 1:47 pace throughout for these. Ended all around 1:53-1:53.8

Rest hour and half 

@4:30p
4 strict muscle ups
10 alt pistols 
Finished 

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