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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 17, 2014

Friday, 011714

Am: 
ECC WOD
3 rds
15 C2B
12 Burpee lateral box jumps (20)
9 Back SqT (from ground) 225#
Time: 8:18
*very disappointed. My back was on fire round 1. C2B r easy. Burpees tried, didn't matter. Barbell killed me. Squats slow. Do it again, would go faster on burpees (try) and then have but of rest to BB.  After watching video squats seems fine but when under barbell feel like barely going to get up.  Blah 

Pm.
A. Snatch - worked full snatch. Even high catches, road down. 
60-65-70-75-80(m) - elbow buckled. Did not feel nice. 
Did some more power at 75 for reps. 
B. Clean & Jerk 
80-85-90-95-100-105-110-115-120-125(m). Missed cleaned. Went 130. Caught cleaned so deep. Just dropped. Went 135 & 140 for the pulls. 
No legs not my day. 
C. Spent some time on the rower. 
Few light 800's.  
3k of hard easy throughout.  
D. HS Hold on wall- position. Treating as stretch 
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