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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?"

Tuesday, October 1, 2013

Tuesday, 100113

Programming:
A. Snatch Grip Deadlifts 
3-4 reps x 5 sets 
225x4. 275x4. 295x4. 305x3. 315x3 325x3
B. EMOM x 18
1: 4 Deficite HSPU (used pbars)
2: 10 KB Swings (106)
3. 15 cal Row 
Completed 

Later that evening....
A. DB Strict press work *climbed up to 60lb dumbells each hand x 5 x few sets
+ 
T2B some sets of 20, then sets of 10 each time, not til failure, just getting some work in
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