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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, August 12, 2013

Monday , 081213

Back on track today

Sleep, Weight, Programming, Nutrition - full log back on track 

Sleep - night prior - 2:30a -9a
AM Weight: 175
Body: Shoulder is really bad. Worst been in a while. Constant aggravation. Driving any motion what's so ever it seems. Little frustrated with it at this point. 

Programming:
A.  Front Squat ; 2 reps x 8 sets, rest 3 minutes
No belt :
kg's 90-100-110-120
W/ belt
kg's 125-130-132x1 ; failed on 2nd. Pinched nerve in neck once I unpacked it before first rep. Sucked. 
B.  Squat clean x 1 + split jerk x 3 x 5 sets, rest 2-3 minutes - didnt get to because of neck. 
+
50 unbroken wall balls
30 CTb pull ups
40 unbroken wall balls
25 CtB pull ups
30 unbroken wall balls
20 CTB pull ups
20 unbroken wall balls
15 CTB pull ups
10 unbroken wall balls
10 CTB pull ups


Nutrition:




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