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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, January 14, 2013

Monday, 01142012

Front Squat
- climbing
135x(x) 185x5 225x3 255x1 275x1 285x1 295x(f).
***legs still got nothing. It's the position. It's off and unsure why.

Front Squat Cluster 1.1.1.1.1.1.1.1.1.1
@255lbs
Resting 30 seconds between reps

Front Squat Cluster 1.1.1.1.1
@275lbs
Resting 30 seconds between reps

Rest 3 hrs

AMRAP 3
3 Power Cleans (205)
4 Bar Lateral Burpees
Score : 3 + 3

Rest 3 min

AMRAP 5
2 muscle Ups
14 Box Jumps (30) step down
Score - unsure

***shoulder / knee = terrible today. Hoping for a miracle to recovery somewhat by Saturday.
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