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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?"

Sunday, May 12, 2013

Sat 05112013

A. AFAP
20 Muscle ups
5 Squat Clean (225)
10 Muscle Ups
4 Squat Cleans 
2 Rope Climbs
3 Sqt Cleans

Time: 9:45

A1. HS Walks and playing around time

Rest few hours 

B. SqT Cleans - Singles 
Climbed up to 255. No misses.  Jumped 275, had no legs after previous session. 

Rest 15 min 

C. AFAP
Row 500m
10 Rower Later Burpees
10 DL (225)
Row 250m
20 Rower Later Burpees
10 DL

Time :   6:01

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