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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 Weakness Training. Show all posts
Showing posts with label Weakness Training. Show all posts

Wednesday, April 24, 2013

Wed, 04242013

10a Session:

Behind Neck Snatch Grip Push Press
135x2. 145x2. 185x2. 205x2. 225x2
245x1

Max Pull-ups
55
Had 60+, hands were about to tear off.

Clean Pulls - Doubles
Just three weight on. Some some speed work done. Back not great today. Hamstrings hate me.

Basketball - horse and Knock out

Rest til 4 ish

4:30p

"Jackie"
7:29 - PR even with zero grip
Then, immediately into 500m cool down.

Rest 7 min approx

EMOM x 20
Odd: AD for :30. All out.
Even: 5 box jump (40")

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