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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 19, 2013

Wed, 06192013

Sleep night prior: 1:30a-8:30a

Programming: rest day
***needed badly 

Nutrition: 
Breakfast: eggs + strawberries +bacon + OJ + 3/4 builder bar 

Snack: builder bar 

Lunch: chipotle. White rice bowl. Double steak with hot sauce and lettuce 
Snack: Tutti Frutti  :-)

Dinner: tuna on wheat wrap + provolone & pickles.  + dirty salt and vinegar chips 






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