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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, August 18, 2009

WU: 5 Min Bike
Good Mornings + Front Squats with just 45lb Bar - 3-4 Sets of 10R

WOD:
Front Squats
wu; 95lb x 15 Reps
135 x 8 155 x 6 165 x 3 ***Messed up grip on this from start
Rest 1 Minute after last set then... 135lb x 10 Reps

Overhead Press
45lb x 10 Reps x 3 Sets - Slow, lock out at top, hold for second
95lb x 5 Reps x 3 Sets

Core - 3 Rounds
-Leg Raises - w/ 15lb DB x 10 Reps
-25lb Plate - Standing Twists - 1 Minute

Notes: Stretched between each set of shoulders...by the end, shoulders felt good, a lot looser. Going to stretch tonight also, and try and keep them loosening up. Squats felt good. Only issue is the grip, and wrist with Front Squats (which i normally have). Have to get wrists a little more flexible for that motion.

PM WORKOUT:
TENNIS!!! =) - Had me covering nearly 3 courts on my side, so def got in a good session and broke a good sweat!
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