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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 22, 2013

Tuesday, 102213


AM
30 minutes on the aD @ 70% effort
top of every 4 minutes hop off and do 5 t2B, 5 ghd sit ups, 10 air squats
didn't get to. Was in MASS looking at new locations. going to make up tomorrow, with some light OHS work, just positional stuff 
PM
A. 5:30 of fuck you… (complete the following in 5:30)
21 pull ups
500m row
21 pull ups
500m row
21 pull ups
Score: got 5:55 
first row was high 30's...first two sets of pullups unbroken. Second Row, barely kept low 50's...third set of pullups was a pussy, was like 3 sets, could barely hold on.  Wanted all pullups unbroken and faster rows. No legs today. Didn't warmup well at all...think played big part here. 

B.  Squatted following the workout today
Back Squats - doubles 
i went around 300# for doubles for 4 sets. . . then hit 313 for 6 reps...went 325 for 1, 341 x 1... went up to 352, failed. 
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