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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?"

Friday, January 3, 2014

Friday, 010314

A.  DL @ 80% x 1 x 4
Skipped- only cause did DL other night at midnight for New Years. Hit 5lb PR of 505 
B.  PC from low blocks - build to a tough double 
Climbed to 110kg. Back still bugging me so sisnt push it 
C.  BB bent over row x 6 x 3 sets

+
For time:
10 UB PC @ 155
1K row
10 UB PC @ 155
1K row
10 UB PC @ 155
1K row
10 UB PC @ 155
1K row
10 UB PC @ 155
Time : 20 min
First row was at 1:55. Didn't know how to go at this but that worked. All sets UB on PC. Grip issue towards end. Kept rows under 2. Tries to breathe and stay controlled. Last row, back bugged me and legs feeling it. Last one got off row and right on bar no rest no breathe, got the 10ub. Grip was issue. Def over did it this week with the added wed etc. Body feeling it. 


PM: Competitors Night 
A. 5 rep SqT Clean - not TnG
Went 185-205-225-245-255
Then 275x3. Clarked the 4th lol. Was just tired. 
B. Team Angie - teams of 2 same gender 
Time: 8:00
Did 50 pull-ups. Then last 15.  
30 push-ups to start then triceps died!
Air squats best ever. Abmats easy 
C. Team of 2 - same gender 
75 Front Rack Lunges (185)
150 Cal Row 
Time: 9:34
Did sets of 10 on lunges. JP finished last 15 
Row- tried to keep at 2000 power on calorie 

Pooped. Bicep and shoulder throbbing daily now. Started back on some 800mg ib profin to keep moving fwd. 

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