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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

Tuesday, 030414

Noon: 

A. Snatch Pull x 3 
80-90-100-105-110 for 3 sets of 3 
Focused on position and leg drive. Feeling bit better. 

** right bicep still issue. Unsure what caused this. Painful in warmup and just strict pullups. Crook of elbow near forearm. Maybe just tight forearms?  Idk

B. 25 SqT clean thrusters @185 - NFT. Just getting some volume in. Think was like 9 minutes. Just singles. 
C. 5 min on clock 
5 pulls below 1:30 on rower 
3 DL @315
6 or 7 rds. + the 5 pulls on rower

Pm:
1 rd sprint 
25 WB
20 pullups 
15 thrusters (95)
10 burpees
Time: 2:30
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