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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?"

Tuesday, May 7, 2013

Tuesday, 05072013

A. Clean - single
185-215-225-245-255-265-275-286(pr)-295(f)-295(f)
B. weighted Pullips 3x5 - across
Used 53# KB. All strict wasnt tough but elbow bugging me so stayed light. 
C. Front Squat - Singles 
225-255-275-295-310(f)
D. Played around on hands for a while, air squats etc.  getting after it tomorrow 
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