BP's Road to 2014 Regionals

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?"

Wednesday, January 25, 2012

Over Past Week

Power Clean 225x1

OHS 155x1
C&J 205 x a few singles

Few WOD

Core

Thursday, January 19, 2012

Wed, at REEBOK

Push Press
5x2

Power Clean
5x2
*Worked up to 205# x 2

Cash Out: SLEDS

Tuesday, January 17, 2012

Monday, 1/16

"Cindy"

21 +13

Monday, January 16, 2012

Sunday, Jan 15th

Warmup

Wendler , Week 1 DL
used 425 as max DL
3x5
245x5
280x5
315x7

Cash Out:
30 Minutes or so of Cone Drills (numerous ones)

Friday, Jan 13th

CF Total

BS 290
SP 165
DL 405

Cash Out:
5 Rds with 20# Vest
10 pbar dips
10 ghd situps

Friday, January 13, 2012

Wed, 1/11

AM: "Car Bomb"
*had to step down from box jumps each time, with leg

PM: "Randy"
Time was 4:30, or close. forget exact time.

Tuesday, January 10, 2012

Monday, Jan 9th

20 Rep Max Back Squat
205# PR.
***MISERY
can barely walk next day

"Tens - the Poll"
AMRAP 10
10 Wall Ball
10 KB High Pull (70)
10 Deficit Pushups
*Hands and feet on 45#'s to abmat

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