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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 24, 2013

Wed, 04242013

10a Session:

Behind Neck Snatch Grip Push Press
135x2. 145x2. 185x2. 205x2. 225x2
245x1

Max Pull-ups
55
Had 60+, hands were about to tear off.

Clean Pulls - Doubles
Just three weight on. Some some speed work done. Back not great today. Hamstrings hate me.

Basketball - horse and Knock out

Rest til 4 ish

4:30p

"Jackie"
7:29 - PR even with zero grip
Then, immediately into 500m cool down.

Rest 7 min approx

EMOM x 20
Odd: AD for :30. All out.
Even: 5 box jump (40")

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