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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 14, 2013

Monday, 101413

A. Back Squat - hanging around 90%
130x2 135x2 140x2 145x1 150x1 155x1 
B. Front Squat - 2 second. Pause in hole
110x2 120x1 (almost passed out) 120x2 120x2 - stopped 
C.
AMRAP 5
5 UB C2B Pullups
5 Burpees
101413 AMRAP 5 PU/Burpees from Brandon Petersen on Vimeo.

rest 5 min

AMRAP 5
10 Wall Balls
20 Double Unders
Untitled from Brandon Petersen on Vimeo.
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