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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?"

Tuesday, December 25, 2012

Tuesday, 122252012

12:30-3p

Worked on Snatch / Clean & Jerk.
Snatch (full) and Power. Triples
Clean & Jerk. Climbed. Played with grip a bit.
^ felt pretty shitty today honestly.
Knee / Hamstring bugging me daily. It's a mental block at this point.

***changed start position on clean. Arms locked. Chest up bit more. See if can keep this and what happens with heavy weight.

9:30p

Snatch / Clean and Jerk m- technique doubles triples
Snatch - work to power 155. Clean and Jerk 225

Team WOD: with Rebecca
2 rds
Row 1k
50 Wall Balls
60 Abmat
70 KB Swings
80 Box jumps
Time : 22 something

Rest 10 or so contest with Erin. WOD OFF

1. AMRAP 3
10 Burpees
5 T2B
Score: 3+11 won

Rest 5

2. 3 rds
:30 Hs Hold
1:00 Wall Sit
Score: legs does on two. LOST

Rest 5

3. AMRAP 3
5 G to OH (45)
15 air Squats
Score: 4 +. LOST

4. 3 rds
10 DB Thrusters (35)
15 Box Jumps
20 Lunges (10 each)
Time: just over 8 min. WIN

Officially can barely walk. But was a fun night. Merry Christmas to me for the win ;-)
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