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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, May 6, 2014

Tuesday, 050614

Am:
A. 500m rows x 4 @1:46-1:47. Rest 3-4 min 
B. HS Holds ; stabilize shoulder etc

Pm: 
A. Push press - to heavy 3. Climbed to 100kg x 3
B. Hang Snatch High Pull - 3x3 @100kg

Rest 1 hr 

C. 
500m row 
125 double Unders 
20 Deadlift (275)
30 t2b
Time: forget. Just over 5 I think. 
Deadlift unbroken. But was dumb. Killed me on t2b.   Row was like 1:48 ish. Double Unders 3 sets. 
 
Rest 10 min 

49 Pullups 
7 OHS (185)
Pullups did 20/10/9/10

Grip was fried after that wod above   OHS sucked. Shoulder was really bad.  Worked with bar after. For some doubles. A triple. Etc. Wrist hurt a lot too 
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