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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

Thursday, 010214

Thursday
AM
A.  Snatch work - 10 minutes., depending on how the arm is
Climbed to 80kg. Worked technique and "pull" today. Shoulder not great 
B.  Clean Cluster; 1.1.1 x 3, rest 10 sec., rest 2 minutes @ 80%
Completed at 110kg
C.  FS @ 75% x 3 x 3
Didn't do. Back bugging me 
D.  Snatch pull @ 105% x 2 x 3
Same


PM
For time: @ 90% effort here
100 double unders
10 BS @ 225
5 burpee MU
8 BS @ 235
4 burpee MU
6 BS @ 245
3 burpee MU
4 BS @ 255
2 burpee mU
2 BS @ 265
1 burpee MU
100 double unders
Time: 11 min or so
Double Unders!!! Wtf! Keep sucking. Squats all unbroken but not very fast. Back was on fire so wasn't getting great bounce or speed. Shoulder bugged me in beginning muscle ups then didn't. Did on burpees though. Stepped these and just stayed same pace. 
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