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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?"

Monday, March 10, 2014

Monday, 031014

A. 14.2
181 reps re do.  
:-( 
^killed me overall. Guess is what it is. Move on. Focus on team. 

Rest 30 

B. back Squat 
100-110-120 x 5 reps each 
140 x 3
150 x 2 
160x1
170x1.  Stopping there as was close and long sticking point.  

C. 
Emom x 6 
1st min 10 burpees + 10 c2b
Then 5 following minutes, 10 burpees + 5C2b

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