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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 30, 2012

Friday , 11302012

Day Before Comp

1. Back Squat (vary Tempo throughout)
*warmup for a while with 95/135
185x5. 225x5. 255x1. 275x1 275x1 275x1 275x1 275x1
^ superset 275 back squats with DB Thrusters (25) - warmup for tomorrow

2. Power Snatch / OHS work (75#)

3. KB Swings 35#. Few sets

4. :30 on :30 off Rower x 8 min
Maintaining 1:40 avg on pulls throughout

5. 1k Light Row

6. Mobility
^ work on hamstring and shoulder for tomorrow

7. Some Pullsups and box Jumps. 5/5 for few rounds. Nice easy pace
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