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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 16, 2014

Tuesday, 121614

A. Snatch Grip Deadlift - deficit 
90x5 , 100x5, 110x3 
B. Snatch High Hang Pull 
110x5 x 2 sets. 
115x5 x 2 sets 
C. 
500m Row @95% or so
Rest 2 min 
40 c2b
Rest 1 min 
30 heavy wall balls
Rest :30
20 Burpee box jump overs (24)
10 muscle ups

Time 10:45
500m row 1:31
C2b - 36 in 1 set ; barely feel arms after that lol. 
Wall balls 10/10/10
Burpee box jump overs were slow. 
Muscle ups 5/5.  Grip smoked. 

Rest 5-10 min 

EMOM x 10 
Odd: 10 heavy wall balls 
Even:    :30 of Burpee box jump overs (avg 6-8)


PM:

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