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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 26, 2013

Thursday, 092613

Programming: 

A.  Back Squat; 2 reps x 6 sets @ moderate weight
Final 3 sets....
140x2 145x2 150x1 (failed 2nd)
B.  Weighed pull up; 4-5 x 4, rest 2 minutes
20#x5, 25x5, 30x5 x 3 sets 
+
2 rounds for time
50 pull ups
50 m back rack walking lunge step @ 135#
Time: 13 min
*first round completely unbroken.  5p pull-ups and complete walking lunge. Then wall! 5 sets of 10 for second. Wasn't to tough. Second set of lunges was bad. Did the 50 lunges in 4 sets 
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