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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 29, 2013

Thursday, 08292013

Sleep:  2a - 8a
Body:  shoulder / bicep still not good 

Programming:
A. Back Squat Wave   5.3.1.5.3.1
went 140x5  150x2 (failed on 3rd) and 155x1
then went 140x5 again 150x2(failed on 3rd again. 2nd rep is one for the record books)  then went 160kg and failed

rest 5 min

B. EMOM x 14
Odd: Muscle Ups
Even: :30 of wall balls
Score: all 5 mu unbroken, even though shoulder killed.   wall balls, 15-17 each time it seemed. have to count video

rest 10 min

C. 1.3.5.3.1
Front Squat 225 (from floor)
40 Double Unders
Time : 7:30 i believe. approx   failed on the 3 coming back down on sqt Clean, twice. Had zero core from earlier stuff.


Nutrition:
Breakfast 8a: eggs + apple with Peanut butter + bacon + OJ

Snack:  SFH Coconut w/ black coffee

pre wod  ^ same as above again...was limited today

Post wod:  SFH recovery + oats + blonyx

Dinner: 
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