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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, October 10, 2013

Thursday, 101013

A. Back Squat 10 x 1 @90%
went 150kg on this...330lbs. . which is 90% of my best of BS 370..but have hit nothing close to that since so.  Got all 10, but NOT easy. My back is very achy from the Deads the other day. I was going down slow and not much bounce, just drive out of hole. So happy was even able to stand up. 
B. EMOM x 20
Odd: 10 CTB Pullups
Even: :40 of Hard Rowing (calories)
got all sets of 10 c2B unbroken. (hands tender)   The Row, i didn't go crazy, again, back not feeling GREAT> it had some 20 calories, but i didn't seem to be able to get that even fresh so. .  maybe i messed something up. 
C. AMRAP 7
5 Wall Balls (30)
5 KB Swings (70)
got 11 rounds on this. . did some extra wall balls, cause i can't count ; always do that. 
Was real gas'd for some reason on this wod. Back def not feeling great, so just setting it for the wall ball was tough. Position wasnt great...babie'd it a bit on the Swings.  
101013 AMRAP 7 from Brandon Petersen on Vimeo.
 
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