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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, May 3, 2013

Friday, 05032013

10a First Session

Complex - PC / SqT CL / FS / Jerk
165-185-205-225-245-255(m Jerk)-255(m Jerk)-265(m SqT Clean)

Push Press - 2RM
165-185-215-225

***shoulder real bugging me. Hurting.

5:30pm

"Fran"
3:08 - PR
All unbroken, Froning reps

Rest

7:30p

Back Squat- singles
225x5. 275x2. 315x1. 335x1 345x1
^ stopped there. Def taxes today
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