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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 21, 2013

Friday, 06212013

Sleep night prior:  3a - 9a

Body: legs still feeling it. Back tight not bad though. Shoulder still not happy. 

Programming:
Today did some stuff but took most rest from long grueling stuff as lando comp is tomorrow and shoulder is goin to take a beating. Didn't want to ruin next week. 

A. Power Clean + Split Jerk - Heavy single 
Climbed to 265 stopped.  

B. Practiced TnG Squat Cleans for Rythm for tomorrow 

C. GameDay Styke WOD
3rds
4 TNG Squat cleans @135
10 Pull-ups
15 Partner Wall ball Practicing for tomorrow 

3 rds
25 DU
15 Partner Box Jumps

+ 

Mobility 

Nutrition:
Breakfast:   Eggs + strawberries+ OJ w/ beta alanine + builder bar

Pre wod: bcaa's + Cytoblast + HMB 

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

Lunch:
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