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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?"

Monday, September 9, 2013

Monday, 090913

Programming:

 AM:
:15 Sprint on AD
x 7, resting 3 min
***AD Sucks so, but got like 15 calories sometimes, and then it would read 5. Felt fairly similiar the entire time. Def winding and legs felt it, but recovered and felt like could get the same #'s.

PM:
30 Air Squats
10 Box Jumps (30)
400m Run

Completed 5 rds in 21 min.
Was supposed to do 7, back was on fire, but concern was achilles. BRIGHT red (didnt warm up properly) and worried me on the jumps and run.
Wind was OK. . . back and calves/achilles was rough!

Squats were like 4 out of 5! Straight 30. Paused at top few times not long. Legs def burned.  Even back on air squats, again. Shitty warmup for something this long. Box jumps, no rebound on 30. With Achilles an calves tightening didnt risk anything. And wrist. If did catch myself , no cast on so didnt want to risk it more. 
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