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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, March 26, 2014

Tuesday, 032514

A. 
2 rds
15 thrusters (75)
8 bar lateral burpees 

Rest 9 minutes 

Every 3 min perform above 
Made through first three minutes and almost second. Was dying, lol 

Rest a bit 

B. Emom x 12 
1st: 10-12 thrusters @95
2nd: 10 burpees 
*did for volume to replace A that screwed up and was dying 

*update to back 
Saw PT / specialist. Disk is issue but more so they said my body and scar tissue. Spine is rotated; which they kW r saying is old. From crash years ago where broke pelvic bone. Believe was bigger problem back then and wasn't addressed. 
So, going to be working with last on this twice week and leading to regionals. Try and get healthy. 

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