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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?"

Wednesday, April 17, 2013

Wed, 04172013

9:30am

Bench - 5x2
223-233-243-253-263
Stopped there today

Back Squat 5x5 @185#
Just getting legs going

WOD : AMRAP 12
15 OHS (75)
Row 200
15 OHS (105)
Row 200
15 OHS (135)
Row 200
15 OHS (165)
Row 200

Etc ....

Score : went through 135's but shoulder hurting so bad. Went 5 into 165. Then stopped.



7:30p

EMOM x 14
Odd: 6 strict hspu (45's to AbMat)
Even: 8 c2b. Strict as many as u can.
Then,
EMOM x 10
Odd: 12 wall balls
Even: 10 Box Jumps (30). Step down

Rest 15

Cleans
Singles working technique
155-245

Row Intervals
:20 on :20 off x 16

Maintained mostly in 20's
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