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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 16, 2013

Thursday, 111413

AM

A.  Zombie squat - got 130kg for pause in hole for single ....previous got to 100 x 5 with 2 second pause
111413 130kg Zombie w/ pause from Brandon Petersen on Vimeo.

B. Front Squatted - up to 140kg 
111415 140kg x 1 FS from Brandon Petersen on Vimeo.

PM




12 minute @ 90% effort

3 stone to shoulder

3 burpee MU

3 strict HSPU

 111413 AMRAP 12 3/3/3 from Brandon Petersen on Vimeo.
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