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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?"

Wednesday, January 15, 2014

Tuesday, 011414

Today went to shit....
Barely slept last night. Training kinda a wash. Going to make up for it tomorrow and through the week. 

A. Power Clean - Triple TnG
B. Strict HSPU 
5-7 sets of 5-8 strict reps. 
C. 4 rds @80%
500m Row
40 DU
10 Cal AB
10 Russian KB (106)
5 Burpee muscle ups 

*did this with Kellie just to keep myself moving and break a sweat. Paced her and took my time. 
Mentally out of it, probably just cause exhausted. Hosting comp on Saturday. 100+ competitors so finalizing bunch of that stuff. 

will get back on track. 

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