Pages

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, May 22, 2013

Wed 05222013

Workouts:
9pm after Competitors Meeting 
A.  1k row for warmup 
B. 30 Burpee Muscle Ups For Time
7:26 -  did strict muscle ups and dips as much as possible.  Was tough. After all Burpees and muscle ups as of late, things were tough. But I bet Kipping these, all, I could get in low 5's. 

Rest 5 

AMRAP 5
15 Goblet Squats (53)
5 Box Jumps (40")
Score: 4 rds

Rest 5

Partner Relays on Rower 

100,200,300,400,500,400,300,200,100

I went with Mike A.  Big bastard, so didn't get much rest on some. 
Kept in 20's for 1 and 2.  30's for 3. 40's for 400 and 500's and on way back down same etc.  ^ this was rough 


Nutrition:

Breakfast : 10a - 3 egg muffins with peppers onion. 4 prices of bacon, strawberries & glass of OJ w/ Beta Alanine & Creatine

Lunch : 2p
Chipotle - bowl ; white rice, double steak,  light cheese and hot sauce.   

Snack: Cliff Bar

Post Wod: Cytoblast, Creatine, Beta Alanine

Dinner: dark chocolate , 4 tacos (GrassFed beef, cheese, sauce )

PreBed: shot of pro strength 
Posted by at
Labels: , , ,

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)