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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?"

Friday, June 7, 2013

Friday, 06072013

AM Weight: 174 (ate a lot and late)

Sleep night prior: 2:30a - 9am

Programming:
AFAP,
800m Run
100 Wall Balls (20)
400m Run
50 Clean & Jerks (135)
200m Run
25 Burpee Box Jumps
Time: 25:30
**** well, that sucked.  :-).  Came back from 800m at 3:20. Felt good. Tries to go easy as running is not my forte and knew I'd just die.  Wall balls. Did 30/10 then 5's all way to 100. With quick breath in between. Back started up. 400m run, back really was right.  Clean and Jerks , I had to do singles cause my neck, but honestly, back was on fire so much that singles might have been only route. 
Burpee BJ weren't bad. Actually started to get wind back.
06072013 Tester from Brandon Petersen on Vimeo.

Nutrition:
Breakfast: eggs + bacon + OJ w/ beta alanine 

Pre wod: Cytoblast + HMB + bcaa's 

Post wod: Sfh recovery + bcaa's + glutamine + oats 

Lunch: tuna on wheat w: cheese and pickles 

Snack: 5:30p.  Coffee and builder bar 

Dinner : 9p. Beef, sauce, little bit of pasta. Onions, peppers + small amount of ice cream 

Pre bed: pro strength + HMB 
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