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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?"

Thursday, January 3, 2013

Wed, 01022013

Leg not getting better, but hoping continued rest days from now til the 19th help. We shall see.

Today was some work leading into competition Sunday.

Row 500m @ 80%
Rest 1:30
Row 500m @90%
Rest 1:30
Row 500m @97-100%
Rest :30
AMRAP 3 - 2RM Power Snatch
Went 155# , 175#. Made both. Tested in between. Sunday, have longer time. Will do same jumps and then try for higher after seeing how I feel.
^ rowing is KILLING me lately. Got nothing. First one was 1:38. Second 1:41 and then I died and was mid 1:40's ... SHAME

REST 10 min

Then,

AMRAP 12 ,
10 Rounds of Cindy,
25 Burpees,
Then remainder of the time, Max Cal Row. Got 46 Cals.
^ was super lazy on this workout. Kinda ashamed of myself. Mentally weak today.

Doing another hour or so of Mobility at home tonight. Hoping to continue this.
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