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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?"

Friday, January 4, 2013

Friday, 01042013

Still nursing knee / leg. But getting somewhat ready for this weekend.

Row 500m - basically all out giving the week leading up with rowing.
Rowed a 1:31.2

Immediately into Power Snatch.
5x2 @85%. Used 155#
Then like 3-5 Singles working position.

Into 2 rds of,
10 wall balls
5 Burpees
16 Lunges

Then into

2 rds of
5 Front Squat (135)
5 HSPU (strict)


Will finish tomorrow up with game day style WOD and be ready for Sunday.
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