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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 5x5. Show all posts
Showing posts with label 5x5. Show all posts

Thursday, July 16, 2009

I'm 26 today...Time to start building on the 5x5

WOD

WU:
"Cindy" 3 Rounds (Light)
5 Pullups
10 Pushups
15 Squats

WOD:
Back Squat 5x5
185x5 185x 5 195x5 195x5 205x5

Overhead Press (No Movement in Lower Body)
95x5 95x5 105x5 115x4 115x3
***I failed on the 115lb x 5.


Notes: Knee is still sore, so didn't go crazy with the squats. Ratio for the day was good prior to workout, 50/30/20...On pace to do just over 4000 calories today. It's my birthday, so that's totally acceptable :-)

This is how the end of my day looked on FitDay =)






^ Pie Chart = Fat (51%) Protein (33%) Carb (17%)
Calories = 4,104 Carb=175.6 Fat= 226.8 Protein= 323.8
This is a PR in itself for me :-)
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