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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?"

Friday, April 12, 2013

Friday, 04122013

12 Noon - 1st session
A.Snatch - squat up to 135#. Then shoulder could take
Switched to Power climbed to 175#

B. Front Squats - Doubles @22X1
155-185-205-225-245-255
Then two singles at 275# @20X1

C. For time
15 HPC 135#
400m Run
15 HPC
Time : 2:59

D. 7 min AD - recovery

Rest 30 min

D. For Time
15 HPC 135#
400m Run
15 HPC
2:43

Rest

6pm
2nd session

:45 On :15 Off. 3x Through
1. HSPU
2. FS 185#
3. Box Jump 30inch (step down)
Rd 1: 27/6/16
Rd 2: 16/4/15
Rd 3: 14/3/15
Total : 116 reps




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