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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 23, 2013

Tuesday, 04232013

10am

Clean & Jerk - Single
135-165-185-205-215-235-255

Power Clean
215 x Singles. No rest. 10 consecutive.
225 x 5
255 x 3 TnG

Back Squat - singles
185x5. 225x3. 275x3. 305x1 315x1 335x1. 345x1


230pm Session

"Grace"
Score : 2:30. PR is 1:58. But expected after the volume and current condition of body.

Rest 10

30 FS @ 95
400m Row
Score: 3:30

Rest 10

Max Reps in 5 min. 225# Back Squat
Score : 34
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