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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, March 4, 2014

Monday , 030314

Useless day

Lot of athletes doing opens wod. 
We opened second unit finally and expanded so been swamped.  

Also did 14.1 at like 8:30p last night. So, was sore today and tried to recover a bit. 

1-2k row; warmup. Recovery. 

Did front squats 
4 sets of 4 at 110kg

Getting legs going.  

Back at it tomorrow. 
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