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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?"

Thursday, July 11, 2013

Thurs, 07112013

Sleep:  1:30a - 8:30a.  In ct heading to CFM

Body:  shoulder (left) and back. 

Programming: 
A. Back Squat 2-3 x 6, rest 2 min
275x3 300x3 315x3 330x2 330x2 330x2 
^ they were heavy today. Very. Hips from runs the other night. Ouch. And back. 
B. Power Snatch - singles , low %
Worked up to 187x1. Little press out so stopped. Reps below 176 felt smooth and fast. 
Works with Jay an suggested working the split Snatch.  Going to start working on this. 
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