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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 20, 2014

Monday, 012014

1st:
A. Back SqT 
120-125-130-135-140-145 - all x 3 
150 x 1 (failed on 2nd) 160 x 1 
B. 5 min 
15 PC @135
15 PC @185
15 PC @235
AMRAP PC @275
SCORE : only got 5 @225
135- did 6,5,4
185- did 5,5,3,1,1
235 - singles 

2nd: 
Team Practice ECC 

A. 
20 t2B
10 DB alt snatch (70)
Hurdles. (We set up 2 hurdles and did it for approx 150' 

Rest few

B. 
2k a Row
40 mu
40 DL (sync)
Time: we were around mid to high 13 minutes.  DL got us more than anything. I did 10 mu my first set. Then I think 5's or so. Lynn did 1 set of 3.  Tory did her 1. Chase and I did rest. Maybe have Lynn do more. 

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