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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 12, 2014

Wed, 031214

A. Snatch work 
*technique day as shoulder not great. 
50-60kg for many doubles and triples.  
65x1 , 70x1, 75x1, 80x1 x 2 sets 
Bar is to low coming off. Need to get better into hip crease. Losing power. 
 
Drop set to 60kg for some reps 

B. Deadlift - fast jumps 
100x3 140x3 180kgx3 - stayed 180x3 for 3 sets - Emom time frame 

C. 
+
1 minute row @ 85%
rest 45 sec.
x6
Completed 
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