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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 15, 2012

Thursday, 11152012


FS 3x5 @ 22X1
210-220-230(pr) - 235x3 failed on fourth

Singles
265-275-285-295-302 *pr attempt but failed
Moving on...

Snatch grip Deficit DL's (1.5 inch)
225x3 275x3
Then with straps
295x3 315x3

WOD: 4 rds
20 wall ball (20)
400m row
Time: 11:02
*all wall balls u broken. Happy with that. Quads were on fire!!


Rest 10-12 min

5rds for time:
10 Burpee Box Jumps (up and over =1)
15 T2Rings
Time : 8:59

Rest 30 minutes

Then Yoga

Great day!!

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