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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, September 9, 2014

Tuesday, 090814

Breakfast :  eggs + bacon + balls * orange juice. 

Pre Wod - aminos 

A. Hatch week 2 day 1 
230 x 10
247 x 8
266 x 6 (121)
286 x 6 (130)
308 x 6 (140)
B. Power clean + push press + split jerk 
Climbed to 100kg. Kept light. Body not happy 
C. 4 rds 
400m row
30 double Unders
20 pullups 
10 box jumps (30)
Rest 4 min btwn rds
Rd Times:
2:52 * no rebound 
2:38
2:40
2:33

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