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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?"

Tuesday, January 7, 2014

Tuesday, 010614

Sleep Night Prior: 12:45 - 7:30a

AM weight : 

Feeling:

AM
A.  Snatch pull @ 100% x 3 x 3 completed 
B.  Power Clean + PJ - EMOM build from 70% for 10 minutes
80-90-100-110-115-120
C.  SJ - off blocks - @ 75% x 2 reps x 6 sets EMOM
Skipped - shoulder not doing so hot
D.
Amrap 10
250m row
15 box jumps (24) - step down 
10 kb swings (53)
Score : 4 + 250m + 5 BJ
Rest 4-5 (set up)
Amrap 10
10m his walk
4 cal AB
20 DU
Score: unsure but all unbroken and same pace whole time. 

PM: 
For time:
PC
burpee
Time : 2:55
After reviewing vid I was 2 burped short. 14 and 11. Instead of 15/9. Jackass counting me!!!  Angry face. Now even more pissed. No want another redo hahahaha

Rest 10

3 rounds of
300m row
25 ghd sit ups
25 kb swings @ 55#
rest 60 seconds
Times:
3:06
3:15
3:16

Nutrition:
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