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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?"

Thursday, November 28, 2013

Thursday, 112813

Am: 
Scores:

Hit the 1:38-1:40 pace for 9 put of the 10 rows. The one I didn't totally mental and shut down. The D on floor was when my legs said f u to me. 
I was really happy to be able to keep it on the row. Cause 3 in I thought no way. 
Calories dropped off a bit. Shitty AD so need sure accuracy. We are waiting on arrival of the assault bikes. 
Wind was ok. Legs burning a lot. Still having quad issue in left leg. Down near knee. Hoping just aggravated gonna keep pushing through. 


PM
7p
3 rounds of
20 pull ups
20 back rack reverse lunge steps @ 135#
20 cal on AD
-rest 90 seconds-
Score 10:15 
Video below. 
Holy legs!  Like upper leg, hip flexor. Ben rd 1 ; had NOTHING on AD. Schedule been off this week as haven't rested cause was sick Monday. So, prob didn't help. Fun workout, rough on legs. Breathing was ok. Recovered fairly well. Third round def felt the lunges. 

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