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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 9, 2014

Tuesday, 120914

Am: 
A. Technique work barbell pulls and power cleans with pauses. Up to 100kg
B. 70kg for 20 tng push press. - easy 
C. 4x3 tng push press 
90-95-100-105x2
D. Weighted pull up 
Every :90 = set  x 10 
2 @15
2@20 x 5
2@25 x 5
2@30 x 5
2@35 x 3
  + 1 instant drop set of 5 Bodyweight reps 
E. 10 rds 
2 min hard rower
1 min on bike 
- rest :15 between for transition
Row was 1:51-1:55
Bike avg 286-302 watts 

Pm: 
A. 2 second pause off ground, 2 second above knee - power clean 
A2. Seated box jump + Burpee broad high jump x 2 
B. AFAP 
250m row 
12 cal bike 
Rest 3 min x 3
1:18-1:28-1:27
* this was horrible.  Oh my legs!
Goals for others would be. 1@ sub 1:2". 2@ sub 1:25. 3@ sub 1:30

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