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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 Box Squat. Show all posts
Showing posts with label Box Squat. Show all posts

Saturday, May 4, 2013

Saturday, 05042013

9a Team Session

A. Strength - Box Squat - Heavy Single
225x5. 275x3 315x1 345x1 365xF.
^ after last night wasn't happening and some reason the bar lower on back killed today. Nothing was comfortable.

B. Team WOD
100 Cleans (135/93)
100 C2B
100 Box Jumps
100 SDHP
100 Burpees

While this is going on, 4k must be rowed. One person on rower at all times. 1 working at a time. Unless row finishes.

Rest

2:30p

A. 3 rds
10 DB Snatches (100/70)
100m Run
Time : 4:53

Rest 10 min

B. Sprint Relays
100m x 4 each. 1:1 ratio
Then 200m x 2. 1:1 ratio
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Tuesday, August 14, 2012

Tuesday, 08142012

AM Session:
1. Weighted Chins 53x3. 71x3. 79x3. 88x3. 106x2

2. High Hang Power Clean OTM 7x2
185-195-205-215-225-235-235
*235 is PR for HPC x2

3. WOD:
400m Run
20 Box Jumps (24)
10 t2b
300m run
30 BJ
15 t2b
200m run
40 BJ
20 t2b
100m run
50 box jump
25 t2b
15:35 RX

PR Updates from prior days / weeks
High Bar Back Squat 340x1 , 325x2. 315x3.
Squat Clean 265#
Jerk 275#

Box Squat 355x2. 365x1

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