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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 15, 2013

Sat, 06152013

Sleep night prior: 12:30a - 9:30a

Body Condition: left shoulder , throbbing daily. I know it's just the OHS and snatch work. Will be doing extra mobility and even surrounding stuff; in hope of relieving. Glad today is just the AD Aerobic work.

Programming: Aerobic / Cyclical 
25 min on AD
:30 on @ Z3
:30  on @Z1 
Kept track based on cal/hr.  unsure on % per zone. Tried and did maintain.  Legs were on fire!


Nutrition:
Breakfast: 10aShot of Pro Strength

Pre wod: bcaa's + HMB + beta alanine + Cytoblast (1/2)

Post WOD:  builder bar + bacon & egg on English muffin + coffee 

Lunch: chipotle : bowl, brown rice and double steak. Light cheese hot sauce and lettuce.
At mall, half cookies and crime frapp




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