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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?"

Wednesday, December 12, 2012

Wed, 12122012

Dying from yesterday, wow. So sore. Knees super achy once again from pistols :-(
SUPPOSED TO BE REST DAY, but was peer pressured :-)

Power Snatch Work
135x10 touch n go
155x3 touch n go
165x2 touch n go
175x1

Cleans
185-205-215-225-235-245 (doubles)
^ taking it easy on knee.

Clean Pulls
295x3 reps. X 4 sets

Behind Neck Snatch Grip Jerks
135-185 for like triples and 5's
225x7
275x1
286x1 (was wobbly here for sure)
Have tough time it seems with the wide grip behind neck. Stabilizing is tough.
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