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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?"

Monday, March 26, 2012

Back Squat
225x5   245 x 5   255x6

Worked Pose Running

15 Min after Back Squat

WOD; 4 Rounds
350m Row
25 Air Squats
15 T2B
Time: 11:03

waited 10 min
then Tabata HS Holds on Parallettes
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getting caught up

Opens Wod 12. 1
105 burpees

Opens Wod 12.2
60

Opens Wod 12.3
300

Opens Wod 12.4.
256

Opens Wod 12.5
98
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Saturday, March 3, 2012

Back Squat
5x5
225. 245. 265. 275 PR

Dark and Stormy
7 Min ish

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Thursday, March 1, 2012

Opens WOD 12.2 WOD

Snatch fest
10 min of snatching
75x 30
135x30

Got 60 total reps, didnt give 165lb a go. Probably could have time for a few attempts, didnt go for it.
maybe do this again sat or sun, depending on how i feel
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