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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?"

Thursday, November 8, 2012

Thursday, 11082012

4:30p Session

Back Squat (Singles-not PR)
135-185 (warmup)
225x3 255x3
275-295-305-315-320.5-325-330.5
^ felt good about all singles

Push Jerk - climbing to heavy 2
155x2 185x2 205x2 225x2

Split Jerk (singles)
225x1. 245x1. 255x1. 265x(f)x2
^shoulders had nothing today.
Dip and drive was off for sure.

Rest for Few. WOD @ 6:30
6:30p
4 rds of,
300m Row
3 Wall Walks
12 Rings Dips (15#db)
Time - 9:38
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