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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?"

Friday, August 16, 2013

Friday , 081613

Programming

A. EMOM x 16
Odd: 2 TnG Power Cleans @235 
Used 107kg
Even: 12 HSPU
***got all PC TnG.  HSPU had 1 min where didnt get 12. Got 8. Few minutes where did 8/4. Shoulder def played roll in this. Got tired quick and I'm uneven when pressing. Not to mention Lynn was next to me, fucking me up the entire workout. 

B. 
:30 KB Swings (70)
:30 Burpees
:30 Box Jumps (24)
:30 sprint (did suicides inside)
Rest 7 min x 3

Scores : 


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