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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?"

Sunday, June 2, 2013

Sunday, 06022013

Feeling: sore!  Upper back, more one side. Shoulders still rough. Biceps even. Prob from the cleans other day. With my armbend, going to feel it after that. 


Sleep (night prior): 12:30-3:30 then 4:30-9a

Programming: 
Rest Day

Light Row at home + rolling out and stretch for a bit. 
Nutrition:
3:45a - cranberry juice with Creatine and beta alanine 

Snack / breakfast : cliff builder bar - 11a 

Lunch: 1:30p. Tuna wrap, pickles and provolone + blizzard from DQ

Dinner: 7p : chipotle. Double steak bowl with brown rice

Before bed: 11:30p - shot of pro strength 
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