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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?"

Saturday, February 23, 2013

Saturday, 02232012

In - House Team Competition

A. Thruster - 1RM from floor
135-155-185-205-225-245-255(f)
^ tried to 225# twice, couldn't do it.

B. standing Long jump
109" on my one jump.
Jumped after and for 113" which was happy.

C. Row 5k
My leg was 250m whole time through. Kept in 1:20's til about 50m left. Happy with this. Holy legs!

D. Long Chipper. - tough one!

E. final WOD - fun time!
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