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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 27, 2014

Monday, 012714


Am:
A. Power Snatch : (lower to below knee)
70 x 2 x 3 sets  
75 x 1 x 2 sets 
75 x 2 x 1 set 
B. Back SqT
Up to 120 for triples 
130x1.  140x1. 145x1. 150x1. 155x1
*all felt very heavy today. Stopped there. 
C. OHS Work 
Worked at 105#. Progressing to sets of 10. Working position. 

Pm:
A. 2 rds 
70 Double Unders 
20 HPC (95)
20 bar later burpees 
20 box jumps (24)
20 Wall Balls
Rest 5 btwn 
Times:
4:08
Messed up DU. All unbroken. Not crazy fast. 

4:56
Messed up once on DU. HPC in two sets shoulders on fire. Maybe from scap work. Messed up WB; got no reps was missing. Silly mistakes. Rhythm off today. 

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Woke up worst feeling than last week. Stuffy. Coughing. Sucks. Went to sleep at 3a. Slept late trying to heal up. 

Nutrition: 
Pre for both was amino energy. Some ultragem after each. Only 1 scoop first session. Holy basil + ash* 1x - 1 hr after session 2. 
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