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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 31, 2013

Thursday, 103113

A.  Front squat; 5.3.3.2.2, rest 2 minutes
120x5, 125x5, 130x1, 135x1  * zero core/midline. Back has been bugging me a bit since Deadlifts. Other days CGDL didn't help. Surprised i got the 125 for 5...after that, had nothing in core ..collapse over and over. First rep was easy on each, then second, would lose going down.  B.  OHS positioning work - 8 minutes - did, but sucked =( 
+
For time:
30 db squat cleans @ 50#/h
60 cTB pull ups
30 db thrusters @ 50#/h
60 t2B
Time: 20:10 
wow, back was screaming at me  =( 
DB SqT Cleans - destroy my back. Not flexible that...reaching down to ground...what is this? Hamstrings? Back? 

 Videos on Vimeo of the Squats, trying to upload the vid of the workout. 
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