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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, September 29, 2014

Monday, 092814

Am: 
A. Snatch - bar work 
B. SqT @80% x 2 rep x 3 sets

Pm:
A. Strict Press - 3RM
* think last two sets were PR's. Unsure. 
B. 5 rds 
25 wall balls 
20 pullups 
15 GHD sit-ups
10 tng SqT Cleans (135)
End time: 27:44 
Breakdown 2:27-2:51-3:00-3:17-4:09
** died on last rd

Late PM
A. Back SqT - 5RM
Hit 157kg - 1kg PR
Tried 159 got 3 only. Legs were smoked. 
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