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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 28, 2013

Monday 102813

A. Back Squat to heavy single in 12 min
100-120-130-140-150-155-160(fail). Bailed over head, got lazy went onto toes.  Head not in it today, lot going on and weekend sucked. 
B. skipped the 85%. Back was feeling that dumb bail
C 
Amrap 10 
10 wall bAlls
10 pull-ups 
30 pull-ups 
Score: IdK
Did well but iPad was dead and I can't count. Unbroken wb and pull-ups whole time. DU been much unbroken few messups. Busy night tight corners.  But felt good 

Rest 5

AMRAP 10 
10 R arm DB thruster 
10 al arm
500m row
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