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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?"

Friday, February 17, 2012

Update

Clean & Jerk
235#

Friday.
WOD1:   Front Squat 5x5    up to 235x4, missed on 5th
then sleds and weighted Pullups, 4 rds

WOD: "Purple Drank"
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Monday, February 13, 2012

Push Press
155x3 165x3 175x3 185x3 195x3

AMRAP 12
10 C2B
10 Wall Ball
10 Box Jump 30"

Completed. 7rds + 18 reps

Cash Out : tabata squared
Hollow rocks
Superman Rocks

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Sunday, February 12, 2012

Front Squat 1RM
225
245 PR
265 PR
270 PR!!!

ended with 185 x 5 x 2
then 135 x 8 x 2  (metcon with Double Unders and Parallel Bar Dips)

End with GHD Sit ups   with 20# Vest x 20 x 2
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Saturday, February 11, 2012

Update

"NATE"
13 + 2.. (no kipping on HSPU)

"Hold on Tight"

Deadlifts
355 x 5   Touch n Go
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Thursday, February 9, 2012

Thursday - Active Rest Day

Work Planche, MU, Mushroom, Handstands etc
Skill Set

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Deadlift 3x5
315x5. 335x5. 355x5

WOD
AMRAP 12
30 DU
15 Power Cleans (115)

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Tuesday, February 7, 2012

Catching Up

Since Last Post

Back Squat - 305# x 1 WOOHOOO
225# x 10

Strict Press 155# 2-2-2-2-2-2-2-2

Barbara - 26:15
JT -  8:07
Hang Power Clean - 235
Clean & Jerk - 235
Push Press - 205x 2
Annie - 5:40
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