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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 31, 2013

Tuesday, 123113

Am:
A. Halt 5 sec pauE at knee Power Snatch + 2 OHS 
* no misses stopped there. 
* that 5 sec pause at knee is taxing 
B.  Halting CG DL @ mid thigh + PC from mid thigh - build to max in 10 minutes
80-90-100-105-110-115 - no misses stopped there. 
C.  SJ - EMOm do 1 rep - start @ 65% o 1rm and build from there
Built up to 110. Shoulder killing so worked some reps there. 
D.  RDL @ 80% of 1rM bS x 3 x 3
Completed 

Pm:
15-12-9
Power cleans 115
Burpees 
Rest 10 x 2
Times: 3:09 & 3:50
First round was ok through 12's. Hit a wall of no tomorrow on the 9's.  
Second. Wall on 12. Just died. Breathe gone and grip barely hold bar. Been issue even this weekend. Sucked. 
Goal was 2:30. So was depressing day 

Midnight:,
A. Deadlift - quick climb to 1RM
225-315-405-475-505(pr)
B. AMRAP 14 
20 abmat sit-ups
1 PC + PJ (225)
13 no push up Burpee box jumps (20)
Completed at like 80%. 5-6 rds

Rest 10 

C. 3k Row - swap every 250m with partner 
Completed 
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