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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?"

Wednesday, June 5, 2013

Wed , 06052013

Sleep night prior: 1:30-8

Programming: 
Rest Day 

1:30p - 230 Jiu Jitsu
^pinched nerve in neck. Hoping can stretch and work out muscles tonight for tomorrow. 

Pm

Nutrition:
930a - coffee w/ Creatine & beta alanine 

1130- pro strength 

12:30 - bcaa's + Cytoblast + Creatine + beta alanine 

Post Jiu Jitsu - Gatorade 

Lunch : 3p - chipotle. Double steak bowl with white rice , hot sauce 

Dinner : 7:30p - tuna wrap, cheese and pickles. 
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