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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?"

Thursday, June 19, 2014

Thursday, 061914

A. Back SqT cycle week 1 day 2 

Performed @20X0 - 
102x10
111x8
120x8
128x8
Got all @20X0. Last two were tough!

B. Bit later 
MAP Training 
AMRAP 12
300m row 
20 abmat 
10 Burpee box jump over (30)
5 shoulder to oh (185) a rack 
Score: 3+300

Rest 4

AMRAP 12
10 ring Push-ups 
200m run 
40 double Unders 
12 KB swings (88)
Score: 3+250
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