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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, November 5, 2013

Tuesday 110513

1st session
A. Snatch Grip DL x 2 + Snatch High Pull x 2 - climbed to 105 last 2 sets
B. CG RDL @22X1 x 3 x 3
Last set at 110
100513 110kg x 3 RDL from Brandon Petersen on Vimeo.

C. Strict Press 5x5
55-60-65-70-73 * maybe Pr. 160lbs x 5. Unsure have done on strict press.  
Few hours later 

D. :30 Sprint on Rower 
Rest 4 min x 10 
Scores below 

E. 3x 15-20 GHD Sit-ups 
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