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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?"

Saturday, November 9, 2013

Sat, 110913

In House Comp

A. Complex :
Hang Clean + Front Squat + TnG Clean
255-275-287 *got hang power clean and front Squat. Missed the tng squat clean twice. Caught couldn't stand up. Second time missed it 
Rest 5 min (approx)
 Max effort 500m Row 
Score: 127.6. - believe this is a PR. Legs were destroyed. Not crazy breathing which was happy with. Recovery was good 

B. Teams of 3
4k row (scored separately) 
+
100 Wall Balls
50 Power Cleans 
100 Double unders
50 burpee BJ
400m Buddy Carry Run

I was on row for first 2200. Then did all DU + 35 of the Burpee BJ. 
Carries Maureen the whole 400m. And then jumped on and finished the last 350 row. 

C. :45 on , :15 off stations - 3 rds through each person 
1. 1 arm KB Thruster (swap every 5)
Used 70# KB. Got 10 each time and stopped 
2. Burpee Plate Hops 
Stayed 15-18 each rd
3. AbMat Sit-ups 
28-32 each round 


Test 30-45 min or so 

4 rds 
5 strict C2B with 18#
15 Ring Push ups 
NFT - rested in between rounds 
*treate more strength isolated focus. 
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