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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, February 4, 2014

Monday, 020314

Today was rest day.  

Did some mobility throughout day and did a dry run of team wod on Saturday with Kellie 

3k row (swap every 300m)
150 wall balls 
50 pull-ups 

Rows: kept all about 1:35-1:37. Will do same that day. 
Wall balls : did set of 30 to start. Night go 40 that day.  
Pull-ups did first 25. She did 15. I did 10. That day. Gonna try for 35 so we can finish in two sets.  Was grip at this point, was taxed   
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