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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?"

Thursday, July 30, 2009

Wed July 29th Workout - Snatch Grip Deadlifts!

WU: 3 Rounds of "Cindy" - Slow Pace

WOD: Snatch Grip Deadlifts - on 4 Inch Step up.
WU:95lb for few sets, to get movement down a bit.
135x8 155x5 185x5 205x3 (None were MR)
***WoW - GREAT movement! Used a Step Up..I'd say approx 4 inches.
***Set up after each rep. Not a fast paced, rushing movement.

ALL this was generated from this article...http://www.fitnessspotlight.com/2009/07/23/muscle-building-exerciseif-pick/ This got me all pumped up to try these!

Note: Great movement. As i got heavier, form still felt good, but few questions on this. Grip was the toughest part. Holding the bar that wide, was tough holding the dam thing. Felt great, tough workout. Did not push the weight issue with these, being it was my first time with the movement. Will DEF incorporate these as well. Talk to Byers about these...when and how much, etc

Snatch Grip Deadlift - Starting Position w/ 4 inch rise.



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