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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 16, 2013

Sunday, 06162013

Sleep night prior :  2a - 7a

Body: shoulder (left) not great 

Programming: Rest Day

8a. Hand Balancing + Shoulder Mobility/Strengthening + Holds

Nutrition:
Breakfast: Pure Strength + Sfh fish oil 

Pre workout: bcaa's + Cytoblast + HMB 

Post wod / breakfast:  builder bar + egg/back. Sandwich on English 

Lunch :  chipotle bowl. Rice + double steak 

Dinner: lasagna + bread & coffee.  Finally saw dad & grandma.  Been long time, had to make eating easy. 

Dinner @9p.   Tuna wraps at home + some chips and salsa 
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