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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, February 5, 2014

Wed, 020514


AM
A. BS; 3 @ 78%, 2 @ 83%, 1 @ 85%, 1 @ 88%, 1 @ 92%
went: 125x3, 130x3, 140x2, 145x1, 150x1, 155x(f) no legs =( B. PS x 5 TnG reps x 5 sets *building
Shoulder wasn't doing good. Climbed up to 75kg for like 3...hit up to this for 5. Just shoulder was not good on turnover. Dropped down, practiced bit of position stuff.  rst 10 minutes
5 minute amrap
15 HPC @ 145
15 HPC @ 165
15 HPC  @ 185
amrap @ 225
score: 2 reps at 225
020514 HPC ladder from Brandon Petersen on Vimeo.
PM
3 minute amrap - all out
5 CTB pull ups
5 thrusters @ 105#
Score : 6 + 9
020514 3 min thruster c2b from Brandon Petersen on Vimeo.
rest 12 minutes

3 minute amrap - all out
500m row
amrap DB power snatch @ 65# *alternating every 5 TnG reps
Score: 500m was a 1:35; legs were dead fast; wow. .. then got 16 reps on the Snatch. Mentally wasn't in this one. Was a baby. Took to long to get on DB and then wasn't even going unbroken. Had to use #70..didn't have 65#. 
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