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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 Power Snatch Complex. Show all posts
Showing posts with label Power Snatch Complex. Show all posts

Monday, March 4, 2013

Monday, 03042013

4:30p

A. Power Snatch complex - High Hang / Floor
115-125-135-145-155
^ easy. Just stopped. Shoulder can't handle much more. Throbbing. :-(
B. Front Squat - Singles
185-225-255-275-305-315(PR)-320xfail


6:30p
C. For time
1k Row
50 Box Jumps
40 KB Squat Clean Thruster (53 each hand)
Time: 15:23

* back was on fire. Was also terribly winded. Rough one today. Mostly step down box jumps do to Achilles.
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