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World-Class Fitness in 100 Words




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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, August 3, 2015

Monday, 080315

Feeling rough going in 

Going through 

Session 1 

A. Push Press. Up to 70kg x 8 for few sets 

B. SqT cycle day 1 week 1 
Back SqT - belt no knee Sleeves
(Using 401# still as max. Not relative currently)
1x10 @60% (went 242)
1x8 @70 done at 127kg
1x6 @75 done at 137kg. Position got tough 
1x4@80 (didn't do)

Front squat 
1x5 @ 60% done at 95kg
3x5 @ 70%   Doing at 115kg but only 3 reps each set today 

B. 
AMRAP 7
3 strict 3" deficit hspu 
6 burpee touch 
12 cal assault bike 
Score /. 4+11

Rest 7 

AMRAP 7
6 kipping 3" deficit hspu 
8 burpee touch 
12 cal bike 
Score - 4 rds 

3 x 10 ghd back ext.  pvc behind head 

Rest for a bit. Have shake.  

Ended with 3 x 5 min runs (day 1 of week 1's running programming)