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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, October 7, 2013

Monday, 100713

Body: more sore as days go on. Calves ankles etc. shoulder feeling bad. Back tight. 

Programming:
Am:
:40 on HARD
:20 on LIGHT
X 12 on AD
Score: 218 calories 
*did this with big group. Mine was :30 on :20 off I think. But did the above just to do with big group. Needed little push as was dragging ass this am. 

Pm:
A. Front Squat - worked up to like 155-185 lbs...working wrist in
B. Back Squat Single - 115-120-125-130-135-140-145-150-155-160(missed)
C. 12.10.8.6.4.2
Front Squat - Rack - 205lbs
Pullups (x2)
GHD Situps
Time: 14:01   
* Front Squats sucked. Wrist wasn't great, but honestly legs just had nothing after the back squats and this weekend. All Pullups unbroken and GHD situps. 

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