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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 22, 2013

Saturday, 06222013

Sleep: 12-6

Programming: lando Comp
WOD 1
A. 1 min of DU - got 100. But believe this was off. Counters said 120+. 
B. 8 min with Partner, max 4rel TnG Squat Cleans.  Went 235 / 250. For both and no more time. Catching too low, was tough standing up but had more for sure. Maybe start 250 if do over.  

Wod 2
AMRAP 8
20 OHS/FS(for female)
20 Box Jumps (24)
Think we got 6+ rounds 

Wod 3
60 KB (53)
75 Pull-ups
150 Wall Balls (alt- throwing to eachother) (14#)
75 Pull-ups 
60 KB swing 

We finished in 14:46

NUTRITION:
Shitty today. Rushing this am. Had Pro strength And bar + beta alanine. 

Then liquid diet all day. Protein bcaa's oats HMB etc

Dinner: steak tips + chicken tenders + mash potatoes + cheese and crackers at 99





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