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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?"

Friday, November 23, 2012

Friday, 11232012

Session 1: 1p
Front squats @22X1 x 3 rep
185 - 205 - 225 - 245
@22X1
265x2
@22X1
275x1 285x1 !!!!!!!
^no bouncing out of bottom on any

Pumped about these squats. Have
to be PR's. Haven't done them so.

Rest up. Back Squat later this afternoon.

4p - Session 2
Back Squat @22X1 x 5
185 - 205 - 225 - 245 - 265

Back Squat @22X1 x 3
275 - 295

Back Squat @22X1 x 1
315x1
320x1

^no bouncing out of bottom.

Cool Down - 10 min light Row + Mobility
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