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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?"

Saturday, July 6, 2013

Sat, 07062013

Sleep night prior:  1:30a - 8a 

Body:  just shoulder. Legs also sore from yest and all wall ball. 

Programming:
A. 
:30 max effort AD 
Rest 2:30
X6 

Rest 5 

10 min row @Z1

Rest 5

:30 max effort AD
Rest 2:30
X6 

Scores below for calories 
***lega on fire. Wow. Trie to push through for those extra calories but I'm some cases felt like had nothing left. Definitely main issue with the legs. Have to work on this.  
Once I layed after this, I stayed laying for 30 min +. 

Nutrition:
Breakfast:  cliff builder bar + coffee + KiNd bar 

Pre wod: hmb + Gatorade + bcaas + beta alanine

Post wod: SFH recovery + bcaas + oats + glutamine 

Lunch: chipotle bowl. Steak and white rice. Not double. Normal serving. 

Dinner: burger

Snack: 9p. Another Burger 

Late : 11p
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