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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?"

Monday, July 7, 2014

Sat, 070514

Comp Training 

A. Power Clean + PP + PJ
Hit 110. Missed 115 on PP
B. teams of 2 guy girl
400m run - alt 2x each 
Then, 
20 rds (10 each alt)
5 Burpee box jump over (20)
10 c2b
14 OH KB Lunge - alt legs (1kb oh either arm)
Then, 
Rest 2 min
2 min max AB calories (2 each)
Rest 2 min
3k Row (swap every 300m)
Completed with Lynn forget time. Long. But fun one 

Rest hour

Max out back squat 
Hit 171 for Pr
+
Max push press 
Hot 116 for Pr
+
Max behind neck split jerk 
Hot 135, missed 140. No legs left 
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