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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

Thursday, 110713

AM
12 minute amrap @ 80%
10 back squats @ 135
10 CTB pull ups
10 push ups
30 cal on aD
Score:
-rest 6 minutes-
12 minute amrap @ 85%
200m run
15 T2B
15 db power snatch r arm @ 50#
15 db power snatch l arm @ 50#
Score:
-rest 6 minutes-
12 minute amrap
60 sec. amrap double unders
60 sec. ghd sit ups
60 sec. row @ 1:48/500 pace
Score:

PM
A.  Box Squat 
Did wrong and climbed in heavy 3 rep 
135-140-145-150-155-160 - all completed x 3 reps - to just below parallel
B.  OHS positional work - 10 minutes
Felt like shit
C.  Squat clean work - 10 minutes 
Also felt like shit 

Head not in it much this week with all going on. In house competition on Saturday then will do Friday stuff later in day on Saturday. 
Videos on Vimeo also
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