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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

Wed, 011514


A. Push Press  - just some volume 
70x5 75x3 80x3 90x3 95x2 100x2 105x2 110x (failed). 
- performed in nanos. Once that heavy, could settle back. Semi happy with the 105x2
B. 
AMRAP 10
200m row
15 Wall balls (30)
15 Pull-ups
Score: 5 rds all unbroken. Had like :11 left on clock. Didn't hope back on rower. Rower was worst. Just had nothing in legs and pull really maintained like mid 50's; just got right on WB etc


Rest 5

10 min on AD
:30 @300 watts
:30 @150 watts

Rest 5 

AMRAP 10 
4 cal AB
10 HPC (95)
8 HR Push-ups 
Score: all unbroken but forgot rounds. Maybe 5?  HR push-ups kill on shoulder. 

Rest 5

10 min on AD
:30 @350 watts
:30 @175 watts
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