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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 24, 2013

Tuesday, 092413

Sleep night prior: 7-8 hrs total. Sporadic though. 

Am weight: 176lbs. 

Body: holy shoulder. Think holding straps like that on front squats def aggravated. Feeling it today. Ok though. 
Wrist - better but still not there yet. Achilles. Better by the day. 

Programming:
1st session : 4:30p
A.  Good morning; 5 x 8, rest 60 seconds
+
EMOM x 20 minutes
odd = 8 kb swings @ 100#
even = 100m sprint
Completed all. I did 10 KB Swings with 106# each time.  Thought it was 10. All unbroken. The 100m, def didnt paint as was easing ankle/Achilles back in. Come half way, there was no sprinting; hamstrings were on fire! That 106# is a bitch! 

Nutrition: 
Breakfast: eggs + OJ + peanut butter on English muffin

Snack: black coffee w/ SFH endurance coconut
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