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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?"
Showing posts with label 5k Row. Show all posts
Showing posts with label 5k Row. Show all posts

Tuesday, January 3, 2012

AM Session:
5k Row   did in 21:56
Front Squats - work up to Heavy Single
Worked up to 215#...prior i did, 205, 210..ended with 215.
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Wednesday, December 28, 2011

7:30a:  
5k Row : Time was just over 21 minutes. Great warmup!
Back Squats: (Frequency Squatting) Worked up just to 175# for few reps. Jumped off front squats today because lower back and DIANE later in the day.

3:45p:  "Diane"
5:06
Great time, after the last few days of training. HSPU felt great. DL felt heavy. Legs still getting back to life.
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