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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?"

Thursday, June 20, 2013

Thursday, 06202013

Sleep night prior: 1a - 8a

Body: still VERY sore. Shoulder, hamstrings, quads and mid back. Long warmup today with mobility.  

Programming: 
A. Clean - Single 
225-245-255-265-275-290(f)-300PR
**290# couldn't stand up bad catch. Then shit talking begin. Put 300, somehow got it haha
06202013 SqT Clean from Brandon Petersen on Vimeo.

B. EMOM x 8 , 3 TnG Power Snatch @60%.  (120#)

***didnt get to TGU or T2B cause classes and coaches meeting.  Make up tomorrow. 

Nutrition:
Breakfast:  eggs + bacon + strawberries + Oj

Snack:  builder bar 

Lunch:  tuna on wheat with provolone and pickles.  + salt and vinegar chips 

Pre wod:  bcaa's + HMB + Cytoblast 

Post wod: Sfh recovery + glutamine + bcaa's + oats 

Dinner 10p  turkey sandwich , w/ bacon pickles + mashed (plain)

Pre bed: 2:45a - pro strength 
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