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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?"

Monday, July 15, 2013

Sunday , 07142013

Had complete weekend off. Hosting a 2 day comp back to back; different divisions at our place.  
Sleep was Terrible this weekend and diet potentially worse. Should be an interesting week. Going to sleep in tomorrow, up so late programming tonight and marketing out August event. 

Shoulder.  Don't know what's up with it but killings since week or two ago.  Feels jammed up.  Going to spend time in  on mobility. Have an am warmup session before WOD late am or afternoon etc. super tight from weekend. 
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