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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 21, 2013

Tuesday, 05212013

Noon Time:

Front Squat - Volume , climbing to some reasonably heavy singles. No belt, no wraps
135x5  185x5  225x5  245x5 255x1  265x1  275x1

WOD with Justin:

AMRAP 10
10 DL @225
10 Box Jump @24" - rebounding

^1 partner goes, then tag other in and so forth.

we completed 7 total rounds + 9 DL
***7 each, plus i got 9 Deadlifts

rest 5

AMRAP 10
10 Burpee Touches
10 T2B

^ same as above
***We got all unbroken, think we finished 6 rounds total each

Afternoon - 4:30p

Did "Annie"   Got 5:13 - Tied old PR
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