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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?"

Monday, June 17, 2013

Monday, 06172013

Sleep night prior:  12:30a-8:30a

Body: Shoulder is killing me.  The added exercises trying to strengthen, prob taking its toll right now; but hopefully will help in near future.  

Programming:
10a
A. Back Squat Cluster 2.2.2 x 3 rest :20, rest 3 min

B. Complex:  (didn't get to). Will tonight. Unsure what shoulder can handle with this point. 
Update: never got to it but shoulder throbbing all day. Figured give te day, as going overhead tomorrow. 

1p
C. AFAP
68 C2B Pull-ups
20 Cleans (225)
50 T2B
Time: 14:01
^ torn hands. No grip. Details to come. 
Counted after. Did 68 c2b by accident. Wa supposed to be 50 haha.  Idiot. Will have counter always.  Want a redo on this for sure 

Nutrition:
9a Breakfast:  eggs + strawberries + OJ w/ beta alanine 

Snack:  builder bar + coffee 

Pre wod (metcon). Cyto blast. HMB + bcaa's 

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

Lunch: tuna on whey wrap provolone and pickles (late lunch)

Dinner: late.  Chicken on wraps home made. 

Late : dark chocolate / pro strength 

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