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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?"

Thursday, August 8, 2013

Thurs, 080813

Sleep night prior:  3a - 9a
* rough night 

Programming:
AM:
A. 10 min AD 
- shitbox AD. But felt better than last time. Sucked, but felt like i would have had a lot more calories :-(

PM: 
A.  Front Squat @ 65% of 1RM; 2 reps, rest 45 seconds x 10 - completed at 200lbs - all good 
080813 FS every :45 from Brandon Petersen on Vimeo.

B.  EMOM =10 double unders + 2 TnG snatch (power or split) @ 70-75% of 1 RM x 8 minutes - completed at 150lbs. All good. Shoulder killing me. Did this in nanos also. Ankle flexibility has been improving and overall. Felt good as time went on. 
080813 DU + Snatch EMOM from Brandon Petersen on Vimeo.

C.  EMOM x 8 minutes = 3 TnG cleans @ 135 + 5 CTB pull ups - completed. Shoulder bugging me a bit so didn't so much of butterfly. Messed up on DU cause crammed In corner kept hitting stuff. But not bad felt like could honestly do this for an hour. Felt good. 
080813 PC + C2B EMOM from Brandon Petersen on Vimeo.
+
1k row - 
rest 10 minutes x 3
Score - 3:31 /3:41/3:41
Had zero legs. Wow 


Nutrition:
9am - English muffin with peanut butter + piece of bacon & OJ

10:30a - eggs + bacon + home fries and wheat toast + OJ 

AD at 1p

2p - lunch : 
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