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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 28, 2014

Sat , 072614

A. FS - up to heavy single 
Climbed to 140kg
B. AFAP
75 pullups 
150' OH axle walking lunge (155)
Time : 8:50
Pullups went 70/5
OH were rough. Wrist was killing position was bad etc. 
C. Teams of 2 
400m run relay. One partner then the other 
80 DU relay. One does 80 then other 
40 S to OH (135) axle 
40 muscle ups 
Performed with Jon. Forget time but we were fastest. 
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