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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?"

Monday, January 13, 2014

Mon, 011314

Am:
A. 5 rds 
70 double Unders 
500m row 
20 Pull-ups 
20 Box Jumpe (24)
20 DB Snatch (55) alt *had to use 60#
Rest 5 min between 
Rounds:
4:55 - all UB
5:04 - all UB 
5:14 - all UB
5:43 - DU x 2 sets; slow BJ and row 
5:23 - 2 sets of DU. Semi slow row. Faster on BJ. 

Pm:
A. Back squat 1.1.1 x   Rest :20. Rest 
B. Snatch - mid thigh + right below knee 
60-65-70-75-80. No misses but dead from today. Stopped there 
C. Emom x 10
Odd: 4 muscle ups
Even: 3 tng power cleans 225#
Completed. No problem on anything. Easy sets.  Shoulder not great on mu. But tolerable 
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