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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 25, 2012

Sun, 11252012

Legs are feeling the volume, but pushing through. No PR's today. I had that 275# for 3 below but just went for double. X3 would have been PR I believe. Overall feeling strong, but legs and hip flexors are tired. We will see how basketball goes tonight.

10a flag football. - 2 hrs

Rest 30 min

Front squats @20X1

Warnups (95x5x5) 135x5 155x5 185x5 215x5

Working Sets - pyramid'n. John Broz Method.
245x5. 265x3. 275x2
285x1. 295x1 307xF 307xF (not happening today)
Drop Downs ...
255x3 255x3 255x3

Cool Down:
OHS - Bar - easing shoulder in. Hang out in bottom position for 10 total min. With breaks.

Rest 4 hrs

7:30p
Basketball - 2 hrs Full court.


Great recovery Day!






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