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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, December 3, 2012

Monday, 12032012

Still destroyed from Saturday. Easing my way back in .....

500m Row
Rest 45 seconds
:30 on :30 off - 7x
^ maintain same pace. Good consistent pace. Kept between 1:40-1:45.

Warmup clean and Jerk

*still recovering from Saturday
Keeping it light with volume today.

EMOM Clean & Jerk
185 x 2 reps x 5 min
Rest 1 min
205x1 x 5 min
Rest 1 min
215x1 x 5 min
Rest 1 min
225x1 x 5 min

***0 misses

Rest 10 min

High Bar Back Squat - climbing to 90%
185x5. 205x5. 225x5. 275x2 315x1 325x1 335x1. Stopping there today. Approx 90%.


Rest 10 min

AMRAP 3's x 3. Resting 1 min between
10 Squat clean thruster (115)
10 Box Jump

1st: 1+10
2nd: 1+5
3rd: 1

***took it very easy here. Was surprised. Legs were fine. But my back was still hurting from Sat so took rests throughout. Need back fresh ASAP.


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