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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, September 27, 2013

Friday , 092713

Programming: 

am: 1:30p
A. Snatch Grip DL 
120x3, 125x3, 135x3 140x3 145x2 150x1 (grip failed. Hand killing me today) stopped. 
B. 
75 Unbroken Wall Balls (20 to target) completed 
75 KB Swings (53)
75 GHD Sit-ups
75 up and over box jumps (20)
Time: 15:10


PM: 6:30-7p @ Route 1
A. AMRAP 10 
5 pbar hspu
10 KB (70)
200m Rub
Score: 4 + 15

Rest 10-15 min

Teams of 2 
1 working at a time
120 double Unders
60 Wall ball (30)
60 TTB
60 HPC (135)
60 Pull-ups
120 Double Unders 
Time: 10:16
Braden and I 



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