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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, November 5, 2012

Monday, 11052012

Between "CF Total" and yesterday's front squat, holy shit, I'm hurting. But, gotta keep pushing forward. Today was MAP Training day, so felt would help body loosen up.

MAP TRAINING

AMRAP 10
Row 250m
10 Wall Balls (30#)
10 T2B
10 Close Grip Push-ups
Score : 3 + 250m + 6

Rest 4 min (short rest cause had to start late last one)

AMRAP 10
Run 200m
5 Deficit HSPU (45's to AbMat)
20 AbMat Sit-ups
Score : 4 + 200 + 5 + 13

Cash Out: 7 min Light Row
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