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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 FSHSPU. Show all posts
Showing posts with label FSHSPU. Show all posts

Friday, January 11, 2013

Friday , 01112013

Shoulder = Destroyed. Please please heal!!!

Warmed up with Row, Pull-ups etc
Shoulder so sensitive.

Deadlift
135x10 for few sets
185x10
225x5 275x5
315x5 365x5
^ all no belt and TnG

Then went to 385# for TnG Doubles and FS HSPU (practice). Didn't race but did like 5-7 rds of the workout for the 19th.

Front Squat
135x5. 185x5. 225x3. 245x3 275x1 285x1 295xF
Dropped to 245x5
**position felt good. And for not squatting in a while I was ok with squats. Going to front squat a lot weekend and next week. Get squat back going and work position.

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