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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, April 2, 2013

Monday, 04012013

Deadlift 5x3 @20X1

275-315-365-385-405

*wasnt max. 405 was easy , just over doing back with 13.5 coming

WoD:
EMOM x 16
Odd: OHS 95# 8 reps
Even: c2B Pull-ups 8 reps

Rest 5 min

200m x 10 on Rower , rest 1 min between with Training Mask on
^ very mental. Breathing was tough and wanted to rip that fn thing off on round 2!!!! Made it though
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