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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

Wed, 112713

AM
A.  Power Clean Cluster; 1.1.1.1 x 3, rest 10 sec.,r est 2 minutes @ 85% of 1 RM
completed at 115kg  - was fine throughout sets. but developing a random "jump back few inches" issue...curious to see if this stems int he squat clean also, and will develope to an issue. Will keep close eye on this at start cleaning (sqt) again. 
112713 115kg x 1.1.1.1. Final set from Brandon Petersen on Vimeo.

B.  SJ x 2 singles @ 83% x 5 sets, rat 60 seconds
climbed to 110kg x 2...went 120, only got 1. Jerk felt horrible today. NO shoulders. 
C.  Snatch pull @ 90% x 4 x 3 sets
completed
D.  TGU - 8 minutes of work
did few, shoulder was killing. Did hs practice instead, freestanding. 

PM
30 sec. amrap DL @ 155
30 sec. am rap box jump, 24”
30 sec. AD for max calories
rest 6 minutes x 4
+
20 sec. amrap PC @ 115
20 sec. amrap S2O @ 115
20 sec. amrap burpee
200m row in max effort
rest 6 minutes x4 rounds
completed. Scores below. 
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