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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 Comp Prep. Show all posts
Showing posts with label Comp Prep. Show all posts

Friday, January 4, 2013

Friday, 01042013

Still nursing knee / leg. But getting somewhat ready for this weekend.

Row 500m - basically all out giving the week leading up with rowing.
Rowed a 1:31.2

Immediately into Power Snatch.
5x2 @85%. Used 155#
Then like 3-5 Singles working position.

Into 2 rds of,
10 wall balls
5 Burpees
16 Lunges

Then into

2 rds of
5 Front Squat (135)
5 HSPU (strict)


Will finish tomorrow up with game day style WOD and be ready for Sunday.
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