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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?"

Wednesday, December 3, 2014

Wed, 120314

Am: 
A. 
AMRAP 10 
8 OHS (105)
12 t2R
30 DU
Rest 4 min 
AMRAP 10 
10 goblet (53)
10 c2b
10 alt kb snatch 
Rest 4
10 min on bike witha 60-70% recovery 

Scores: 7+9 / 6+2 / complete 

PM:
A. Wod
EMOM x 8 
Odd: 8 alt kb snatch's (70)
Even: 10 t2b
*remainder of each minute, max wall balls (30#)
Score = total wall balls 
Total wall balls : 76 

**70kb snatch's killed me.  Tough one 
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