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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, July 9, 2013

Tuesday, 07092013

Sleep:

Body:

Programming:
11A
A. Power Clean 5x3 @ 80% 
*220 lbs.  completed. No misses. Wasn't issue on any. 
B. Rack Pull - (@ knee cap) * think should have been a little lower. 
5.4.3.2.1
405-435-465-500-515
C. 
30 Hspu 
60 KB swings (53)
30 hspu 
Time : 
*had no shoulders. 30 row shouldn't be tough. Died quickly. Strange. Maybe muse ups yesterday? Shoulder achy and upper back super tight. Unsure , but def crahes on this WOD.  Did 37/23 on KB swings. 

6:30p
Run Work
A. ME 400m
B. Split 400, working tempo. 
C. 5 x 200m @ Z5
Rest 1/1 with partner 

Nutrition :
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