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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?"

Saturday, June 8, 2013

Sat, 06082013

Sleep night prior: 2a - 6:30a
Up to head to 2a comp

Programming: 
2k Row - TT
Trying to fit this in. Hopefully at 2a when comp is over. 

^^ wasn't able to get this in today. Business and coaching took precedence. Need to make this up. 
. 
Nutrition:
Breakfast:  pro strength Shot 
+ v8 fusion and Zone bar 

Lunch :  b good double cheeseburger 

Dinner: 5:30p. Chipotle bowl, rice and double steak 

Late dinner:  outback.  Cheese fries. Grilled chicken & mash. 

Snacks: oh boy. Went on chocolate kick. Blaming bob as he loaded up with peanut men's an Reese's. Son of a bitch!!!!  Clean eating today!!!!!
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