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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

Sunday, 05122013

A. Row 1k - warmup
B. 50 HSPU with Lynn. Timing out a different way. We were faster but was taxes. Possibly from yesterday's volume , but we will see. 
C. T2B
Did set of 30. Came down jumped up while Lynn did 18. Then I jumped up and did 10. 
D. Axle Practice - Climbed to over 160# to get feel. MUCH better than using fat grips on barbell the other day. 
E. Runs
200, rest :10.  400 , rest 1 min. 800, rest 2 min.  400, rest 1 min. 200m

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