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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, October 6, 2015

Tuesday 100615

^1st session

AMRAP 8.  100m run, 200m row, 30 double unders 

AMRAP 8. 1 legless, 3 deadlift 315#, 5 box jump 36"

Doing these again later, lower intensify with class 
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Monday, October 5, 2015

Monday, 100515

Am
A. Push press - 5rm + 2x5@90
70-80-85-90x3
Drops at 85kg
B. Back SqT - 5rm + 2@90
Drop to 123 X 5 X 2 

Pm
AMRAP 20
20 SqT cleans 135#
20 c2b
20'cal bike 

@80% or so. 3+20
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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) 





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Friday, July 31, 2015

Friday, 073115



Starting back up with this blog. Training begins Monday for 2016. 
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Monday, May 25, 2015

Monday, 52515

Starting over . . . Literally 

Am
A. Back SqT - ladder 6.5.4.3.4.5.6
125x6
130x5
135x4
140x3
140x1 - had nothing. 
Dropped to 120 for set of 3 
B. SqT Clean speed work 
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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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Monday, 121514

Am:
A. every :90 complete 
5 bar lateral burpees  + 20 Double unders + 1 Clean 
*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete
Climbed to 140 here. No legs after week off and back not good. 
B. 10 min on bike 
:30 on @370 ish 
:30 of Burpees 


Pm
A. 
1 min of Push Jerks (135/93)
1 min of SqT Cleans (135/93)
rest 2 min 
2 min of Push Jerks (185/113-123)
2 min of SqT Cleans 
rest 4 minutes
3 min of Push Jerks (205)
3 min of SqT Cleans 
Reps 
29/13
17/14
16/13
^ closes forgot exact #'s
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