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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, December 2, 2014

Tuesday, 120214

Am session: 
A. Power clean + push press + split Jerk 
100-105-110-115-117PR-119PR
* push press PR
B. 10 rep Push Press. Just got easy 80kg
C. Bounding work - triples 
D. Wod 
10 Russian kb (106)
15 box jumps 
20 cal bike 
Rest 4:30 x 3
1:37 (20box jumps justin messed up) - 1:48-1:55

Pm
A. SqT Clean ladder - 5 min cap 
AFAP
155x5
205x4
245x3 
275x2
315x1

Used comp plates kilos.  No misses and finished in 3:40
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