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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?"

Tuesday, February 26, 2013

Tuesday, 02262013

1:30p
Power Cleans 5x5 - TnG
205-215-225-235-245. No misses today. Through landed wide on some. Not happy with that.

Front Squats 3x7
185-225-245

4:30p

WOD :
800m Run
40 HSPU
50 Box Jump Overs (24)
60 Back Rack Lunges (95)
70 Wall Balls (20)
800m Run

Time: 21:07

Rest 10

EMOM x 12
Odd: max Muscle ups
Even: Burpee touches

Score: first mu got 10. Just came up. For some 7's. then 5's. ended with 2 4's. was happy with these.



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