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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 DB Thrusters. Show all posts
Showing posts with label DB Thrusters. Show all posts

Wednesday, November 28, 2012

Wed, 11282012

Early Session:
2p

Back Squat: @20x1 (no belt no wraps) (light session, warming for tonight)
Warmups as usual : bar/95/135
185x5 (x2) 225x5 255x5 275x1 305x1
^ superset with DB Thrusters , sets of 10-13 with 35# DB's. - getting comfy for the weekend

Light Row + Mobility

Rest 5 hrs

8p
Cleans
Work light weight for a while. Good warmup.
Then singles
185-205-225-245-255-265-275(failed twice)
Wasn't happening tonight. Had no legs.

Rest 15 min

Power Snatch (95)
Bar Lateral Burpees
OHS (95)
^ played with these for Saturday

***legs are starting to feel the squatting. Off tomorrow with massage. Friday, some heavy weight on body and a nice row WOD break a sweat. Be ready for Saturday
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Thursday, July 28, 2011

6:30a @ CFFP

6:30am
Buy In:
Dynamic Warmup
Hip Mobility

WOD: (Strength)
Front Squats, ss w/ DB Strict Press
5x3 FS DB 55#
135x3. 155x3. 185x3. 185x3. 195x3

WOD: Metcon
AMRAP 12
10 DB Thrusters (45#)
10 Burpees
30 Double Unders
Rounds: 4 Rounds +6 Thrusters
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