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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 26, 2013

Friday, 04252013

Session 1
10a

A. 40 min clock (running)
10 min est 1RM Power snatch
10 min est 1RM Back Squat
10 min est 1RM Thruster (from floor, regionals standards : can't move feet)
10 min est 1RM Front Squat

Scores :
185/345/235/295

^ better strategy possibly higher scores with the time restraints etc. but was happy.

Then,

Max Walk with 405# in Front Rack Position
Score: longest walk, u sure feet.

Session 2:
2:30pm

AMRAP 10
5 T2B
10 Burpee Slam Balls (50)
15 Box Jumps (24/20) - step down
Score: 5+24.

Rest 5-7

:20 on :20 off Rower
15 intervals

Score: kept in low to mid 30's for all
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