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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?"

Thursday, September 19, 2013

Thurs, 091913

Programming:
***zero motivation today. Pushing through. 
1p
A. Back Squat - 110kg + 40# chains (20 each side) x 3 reps every :75 for 10 min
Completed. Worked in nanos too
B. CG Halting DL - 2 sec below knee and mid thigh. X 3 reps x 4 sets 
Ended at 140kg x 3
C. # Pull-ups - skipped cause pull-up other day plus yesterday, biceps very right, tryin not to aggravate the bad one. 

4:30p
A. 50 Unbroken Wall Balls x 3, rest as needed between 
All completed. Rested 4-6 min between or so. Was tough. Third by far worse
* udate, legs were toast the next day!



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