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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?"

Sunday, November 11, 2012

Sun, 11112012

Attending the 20th Attitude Certification today at CrossFit Florian with Kell. She missed Jon & Jess when they came to our place as she was getting her level 1.

Great Day. Believe it was 32 people who attended. Kell did great! He got 120# on the Snatch and lost it whined which in my eyes is a PR.
She also cleaned 175# which is a PR. She missed 180# a few times, but I think her legs were just junk after the full day of drills an technique.

Jon and Jess did another great job. I know CF Florian was loving it and people set a bunch of Pr's!

I skipped the Snatch as I am still trying to heal the shoulder.


Clean & Jerk - AttitudeNation Seminar

205-215-225-245-255-260-270(missed jerk) - 275 (missed jerk)
275 = clean PR

I am happy with the Clean PR. The 270 & 275 took a lot out of me to stand up. Feel like that's why I lost the jerk. I had this though. Jess helped me remember a great que for me, where its pull those shoulders up first off ground. Habit of but rising and putting me over the bar too soon.


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