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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 25, 2014

Monday , 022414

1p
A. 
21 c2b
9 Thrusters (105)
15 c2b
15 thrusters 
9 c2b
21 thrusters 
Time: 4:56
* all unbroken til the 21. Then shut down. Leg= smoked. Just mental pussy honestly. Went 6/4/6/5. Disappointing first wod 

Rest 12 min

Then,
3 rds
21 power cleans (115)
27 burpees
27 GHD
Time: 14:03
Only first round was unbroken on PC. Then 10/6/5 each round. 
Burpees, I went with step down step up and stayed almost same pace whole time. GHD 'a killed me. Was slow there. Cores been shot since t2b last week and lots of me 

4:30p
A. Hang SqT Clean - climb to single 
100-110-115-120-125-130(failed x 2)
B. 1-4 unbroken ladder - AMRAP 8
So 1 hang SqT clean. Drop. Then 2 drop. 3. Drop. 4 drop. Back to 1.  
Competed 32 reps. Was smoke after earlier in day. Legs. Wow was rough. 
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