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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

Wed, 032614

Am:
500m Row x 5 ; rest 4 min @80%
1:47-1:47-1:46-1:46-1:47

Pm:
A. Clean & jerk 
70-80-90-100-110-115-120-125-130(miss)
*jerks terrible today. Heavy off floor and no legs. Maybe just being mental pussy with back.  Idk. Shoulder hasn't been feeling good since the muscle ups Friday and Monday for 14.4.  Overhead feels unstable. 
B. Snatch - TnG Double.  
60-65-70-75-80 - stopped there. Shoulder killing.  :-(
C. 

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