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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 28, 2013

Monday 01282013

Snatch Work
Up to 135 for reps. POWER
Shoulder was hurting badly. Try to get some work in.

Front Squat - Singles @20X1
155-185-215-225-255-275-295-310(PR)

Rest 2 hrs then,

Push Press Cluster 2.2.2 x 3 @21X1
185-195-205
Stopped there. Had much more in me I think.

WOD:
Tabata Bar Lateral Burpees x 8
Rest :30
Time starts -
15 Clean & Jerks (185)
Row 500m
*each Burpee = a second taken off time at end.
Time : 6:15
Burpees -:40
Score: 5:35

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