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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?"
Showing posts with label 1RM Weighted Pullup. Show all posts
Showing posts with label 1RM Weighted Pullup. Show all posts

Wednesday, October 3, 2012

Wed, 10032012

Heading out of PA today, we hit CrossFit 717, just a few minutes from Rachel and Lys's house.

Holy Shit, am I sore. Slept great but body is feeling these last few days.

CrossFit 717
Nice place! Tons of equipment, lots of space and all the toys.
Trainers were very nice and run a tight ship. Community was friendly also.

Programming:
3RM Weighted Push-up
45x5. 90x3 135x3. Went to 180# , 4 plates on back, got 3 but felt a little wormy. Still felt good.

1RM Weighted Pull-up
53x2. 70x1. 75x1. 88x1. 90.5x1. 93x1 PR

WOD: "the Chief"
AMRAP 3 , x 5 with 1 min rest between each 3 minute AMRAP
3 Power Cleans (135)
6 push-ups
9 squats
Between all 5, 3 min amraps - I completed 20 rounds and 2 Power Cleans.

Great workout. Hopefully helps loosen up body a bit, but we will see.

We are hitting the road now, off to Virginia area most likely. Hitting a PM WOD tonight. Will update following...
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