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, 101613
A. Back squat cluster, 1.1.1 x 4, rest 10 sec., rest 3 minutes @ 80%
performed all at 300 ish...completed, tough certain ones. missing bounce , timing etc
B. Deficit DL @ 60% + red bands x 3 fast reps x 8 minute EMOM (2-4" platform)
did at 305# with red bands
+
20 sec. amrap DB thruster @ 45#/h
20 sec. am rap box jump - 24"
20 sec. AD sprint @ max effort
rest 5 minutes x 4 rounds
completed. stayed steady...12-13 thrusters each time. box jumps 12-15 maybe..depending if messed up etc AD, 10-13 calories maybe? screens suck..also wouldnt stay on so turn on late. Legs def DEAD come AD...recovered well though, was consistent throughout..AD just plain sucked.
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