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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?"

Tuesday, June 25, 2013

Tuesday , 06252013

Sleep night prior ;  12:30a - 8:30a

Body: very very sore. Shoulder mostly. 

Programming :
A. Power Clean + Push Jerk ; 5x3 (range 80-85%). Max on complex is 260 
Sets: 205-210-215-220-225 - no misses
06252013 PC+PJ from Brandon Petersen on Vimeo.

B. Snatch High Pulls 3x3 

C. For Time:
500m Row
50 C & J (95)
500m Row
Time : 9:13
06242013 from Brandon Petersen on Vimeo.
***was dead. Rowed first 500 in 1:45. On clean and jerk, shoulders were dead. Unsure if weekend an yesterday did me in, but ran out of gas quick. Legs shoulders and wind. Wind and shoulders more.  Dam...

Nutrition: 

Pre breakfast : half builder bar 

Breakfast: eggs + bacon + strawberries + OJ w/ beta alanine 

Pre WOD: Cytoblast + HMB + bcaa's 

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

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