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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?"

Friday, August 23, 2013

Friday, 08242013

Sleep night prior: 1:30a - 8:30a 

Body condition: shoulder bicep tight but not bad today. Feeling ok. Quad right 

Body weight: 175

Programming: 
Done @ Yankee
A. Clean to Heavy Single 
225-242-272-292-307(Fx3) :-(
B1. CG Bench 3-3-3-3
B2. Clean DL 3-3-3-3 
^ rest :90 between 
Weights: ended at  245/365
***bench killed shoulder and arm. Wrist also. So stopped , but not tremendously heavy just uncomfortable. 
C. 3 rds
400m run
15 PC 155#
30 BJ (24)
15:37
Calves. Wind

Nutrition:
Snack: 9a - shot pro strength

11a : breakfast meal : eggs + bacon + home fires and toast + OJ

Snack: 12:15p - black coffee with SFH endurance 

2:30p - turkey wrap

Post workout shake 8p

Dinner :  bison + sweet potato fries 

Snack : hagan Daz ice cream :-)
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