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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?"

Tuesday, September 3, 2013

Tuesday, 090313

Notes: happy with front squat yest. Que Tip for me is initiate those hips first. ESP for me as ankle runs out of room etc.  

Sleep night prior: 1a - 9a 

Body Condition:  shoulder will just not improve. Sucks right now , but is what it is. Gotta keep pushing fwd an hope for best. 

Am weight: 176

Programming:

Nutrition:
Breakfast: 11a - late cause got caught up in stuff this am. New site and media stuff. 

Snack:
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