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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 14, 2013

Friday, 06142013

Sleep night before: 1:30a- 8:30a

Programming:
A. Power Snatch - TnG Double
155-165-175-180-185x1
^ holy fn ugly! Haven't snatched since opens. Everything felt heavy and off path. Each pull, bad position. Should killing me stretch this afternoon to help. Going to work light stuff a lot over next few weeks. Needs rhythm again. 

B. 3 Rds 
3 FS @235#
10 Strict HSPU
25 T2B
Time: 7:56
***harder than I thought. Also elected to do in regular shoes. Which is hard for me on heavy front squats. HSPU got hard, wow...Didn't expect that.  T2b. First set of 25. Then 2 sets each time to get 25.
06242013 3rds from Brandon Petersen on Vimeo.

***shoulder hurting after yesterday and today. Going to mobilize a lot today. 

Nutrition:
Breakfast: eggs + OJ + bacon + strawberries 

Snack: coffee and builder bar. Pre wod also 

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

Lunch :  tuna on wheat provolone and pickles 

Pre dinner : Zone bar 

Dinner: tacos at home. Ground GrassFed need on tortilla. Cheese and salsa
Dessert: hagandaaz icecream. Only a little bit  
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