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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, August 13, 2013

Tuesday, 081313

Programming
Tuesday
A.  Power Snatch; @ 80-85% of 1 RM; 2-3 reps x 5 sets *not TnG, rest 2 minutes
#.  Did 155 x 3 across. Hands ripped, shoulder killing just stayed. 

B.  Power Clean Cluster, 2.2.2 x 3, rest 15 sec., rest 3 minutes *TnG for the doubles *try to work @ 75-85% of 1 RM
C.  unbroken HSpU; 27/21/15/12/9 - for time - rest as is needed
Completed in 17:50. All unbroken. 
27/21/15 was pretty hard. Rest was prob right. Then 12/9 were fast not bad so could have shortened rest. 

D.  335 meter row sprint (60 sec. of work or less) rest 5 minutes x 4
+
accumulate 5 minute L-sit hold
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