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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, December 16, 2014

Monday, 121514

Am:
A. every :90 complete 
5 bar lateral burpees  + 20 Double unders + 1 Clean 
*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete
Climbed to 140 here. No legs after week off and back not good. 
B. 10 min on bike 
:30 on @370 ish 
:30 of Burpees 


Pm
A. 
1 min of Push Jerks (135/93)
1 min of SqT Cleans (135/93)
rest 2 min 
2 min of Push Jerks (185/113-123)
2 min of SqT Cleans 
rest 4 minutes
3 min of Push Jerks (205)
3 min of SqT Cleans 
Reps 
29/13
17/14
16/13
^ closes forgot exact #'s
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