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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?"

Saturday, December 22, 2012

Sat, 12222012

Knee swollen up again. :-(. So not doing all programmed.

Back Squat @21X1 (bounce hurts more so going 1 second pause)
185x5 225x5 275x5 295x3 315x1 315x1

Weighted Pull Up 5x2
26x5 35x3 53x2 70x2 75x2 80x2 82.5x2
Instant drop set of Strict Pull-ups - got 12

T2B 25-20-20 Unbroken
Rest few min at most between

Rest. Row :30 On :30 Off this afternoon.
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