*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?"
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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