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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 26, 2013

Tuesday, 112613

AM
A.  Clean - 10 minutes here.. just working on positioning and feel with your wrist
Worked up to 110kg. Working some technical stuff. 
B.  back squat; 2 x 2 @ 80%, 2 x 2 @ 85%, 1 x 2 @ 90%
130x2. 140x2. 150x2. 155x2 160x1
112513 155kg x 2 BS from Brandon Petersen on Vimeo.
C.  RDL x 3 x 3, rest 60 seconds @ 75% of 1rM bs
Didn't do
+
10 minute EMOM
odd = 20 UB wall balls
even = 15 cal on AD
Completed. All unbroken 
112513 EMOM x 10 WB/AD from Brandon Petersen on Vimeo.

PM
A. Back Squat - to heavy single 
140-145-150-155-160-165-170(Pr)- 172 (fail)
112513 170kg BackSquat from Brandon Petersen on Vimeo.

B. 
4 rounds @ 80-90% effort
400m row
15 CTB pull ups
15 db thrusters @ 40#
15 T2B
20 cal on AD
rest 4 minutes
Videos below 

Rd1
112513 WOD rd1 from Brandon Petersen on Vimeo.

 rd 3
Untitled from Brandon Petersen on Vimeo.

 rd 4 
112513 WOD rd4 from Brandon Petersen on Vimeo.
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