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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?"

Friday, September 5, 2014

Wed, 090314

A. Muscle Snatch; build to heavy triple in 12-15 min 
Built to 75x3
80x2; missed third
B. Power Snatch; climb to heavy single in 12 min; form key here, deviate and stop
Built to 85kg - no misses just stopped 
C. Deficit Snatch High Pull 2.1.2.1.2.1
@100% + to start and ascending through wave above 
Did sets at 100-105kg for this for 2
D. 500m Row x 5 @ (pace per athlete) but think sustainable pace throughout ; rest 1:30
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