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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, December 10, 2013

Monday, 120913

A. Clean Work 
100-105-110-115-120-125-130-135(f)-137(f)
*was working some new technique stuff. Felt good so climbed. Only missed once at 297 and missed the 303.  This was simply having no legs and bottom position not great. Super tight from weekend. 
B. Back Squat
130x3 140x3 145x3 150x1 x 3 sets 
C. 
1 min AD
1 min GHD
1 min row holding 1:52
1 min Box Jump - step down 
1 min rest
X 5
Completed. 
- 24 - 29 cal was range 
- legs / hips - fire 
- headache 
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