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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 29, 2013

Tuesday, 102913

A. CG DL 
Climbed to 200kg x 3.  Went 220kg for 1. Failed. It pulled me fwd to much 
B. Mid Hang PC - tough triple 
100x3.  110x3. 115x3. 120x1 (failed second rep)
C. EMOM x 6
4 tnG PC @225
Failed very last rep , last minute lol. 
My back was toast at this point. Catching wide feet. Had nothing honestly. 
D. 
:30 AMRAP DL (bw) used 175#
:30 no push burpee box jump (20)
:20 row max meters 
X 3 ; rest 5 between 
17/?/131
Back was smoked from start but loosened up an felt better. Legs felt it come rower. 
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