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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, December 26, 2013

Wed, 122513

Christmas Day 

Did PM part of Thursday 

For time:
50 kb swings @ 70#
50 walking lunge steps
50 T2B
50 push press @ 95#
40 db power snatch @ 70# *alternating
50 wall ball, 20#
30 burpees

Time: 17:30 


Lots of bad eating today.  Dam treats!!doing Thursday am tomorrow with long rowing work.  Friday the rows + just light prep work for movements at comp on Saturday. 
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