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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, August 19, 2014

Monday, 081814

Programming: 
B. Sqt Clean x 2 + FS x 2 + Jerk x 1
100-110-115-120 (missed the jerk at 120)
C. Push Jerk 5RM + 2x5@90
Didn't do- shoulder bugging me 
D. 10 min AB @70%

pm:
A. 3 rds 
10 Muscle Ups
12 Deadlifts 155/103
9 hang cleans
6 shoulder to overhead 
rest 10 min btwen rds
Completed. All UB mu. First rd all UB.  Second rd. Dropped between transition of DL & HPC only. Regrip and go.  3rd round on bb sucked. Broke up HPC. Got lazy. Grip was smoked. 
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