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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 17, 2013

Tuesday , 101413

A.  Deficit snatch pulls @ 105-110% x 3 x 3
Climbed to 105kg for sets 
B.  EMoM x 10 minutes = 1 power clean + 2 hang power cleans *75% of 1 RM
Used 100kg. Only 1 fail on hang clean and cause wrist ached, lost grip and couldn't re grip. 
C.  15 TnG clean grip Power snatch x 3 sets - rest 2 minutes *if it doesn't bother your wrist go back out to snatch grip.. other wise play with this positioning
Got 50kg x 15 & 55x15. 
Forearms burning legs etc. also position not great for with shoulder mobility. Was fun though
+
500m row @ 1:39/500 pace
rest 1 minute x 6 rounds *hit this pace.. go there
For 1:39 first. Then died. Third legs seized up. Able to keep going for 4th an 5th. Mentally week today an legs wee garbage. 


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