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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?"

Thursday, May 23, 2013

Thursday , 05232013

7p - 2k Row - 7:30. Just stayed consistent. Nothing crazy. 

930p

Clean and Jerk Practice
Clean Technique Work - only to 225#

Nutrition:
Breakfast - 3 egg muffin, 2 bacon, ORange Juice with Creatine + beta alanine 

Snack: supreme bar + SB coffee 

Lunch : steak tip salad. House dressing, are some of pita too. Dirtys chips and a 1/2 a coke zero :-). Figured last for a while.

Snack: protein bar, snack.

Pre 2k Row - bcaa's, Creatine, Cytoblast 

Post 2k - cliff bar - builder , mint 

Dinner: 11p @ tbones. Lots of nachos.  Steak cheese on pita

Sleep night before leading into today. Sleep at 2a, wake at 8a. 


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