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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?"

Monday, December 2, 2013

Monday, 120213

Took weekend off after the 4 days on in row last week. Worst move ever. Feel like dog shit today. Everything hurting. Elbows, knees, shoulder.  I know not to take 2 days off ever and do nothing, no clue why I did. Had packed weekend and just it distracted.  Paying for it today. 

Didn't have time or mindset for double sessions today and hurting so had to plug and play. 

A.  Mid hang clean + Clean.   Climbed to 110.   Had nothing today. Did some clean at 110 also. Horrible!  
B. Back Squat 3x3 @85%. 
Completed 1 set. Failed on 3rd rep second set. Called it a day. Had nothing ....
Skipped EMOM as bicep shoulder not good so didn't want to throw muscle ups in mix
C. Breathing work
400m row
20 ub wall balls
30 DU 
10 alt DB snatch (70)
15 burpees 
Completed. 
Videos on Vimeo. Will get on here when at computer. 
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