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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 12, 2012

Monday, 11122012

1k warmup around 2 split

:30 on :30 off for 10 min
Calories
First 7 maintained 13 calories
8-10 min = 11-12 cal

Rest 5 min

Row @ light %. Like 90%. Not 100%
1/1 282m
2/2 526m (starting to die)
3/3 775m (back on fire, legs dead)
4/4 1010 (poor back)
3/3
2/2
1/1

^ was toast after all this. Holy legs.

Rest 3 hours

4p Session:

Hugh Bar Back Squat 4x6 @20X1
225x6. 255x6. 275x6. 295x6
^295 was my previous 5RM before quad injury so pumped about that.

WOD:
AMRAP 2
Power Clean & Jerk (205)
Score= 8 reps completed

Rest 2 min

AMRAP 2
Power Clean & Jerk (155)
Score= 16 reps completed

Rest 2 min

AMRAP 2
Muscle Ups
Score= 16 Muscle Ups

Cash Out:
Some Core Work & Mobility
Light Long Row
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