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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, July 28, 2014

Monday, 072814

Sleep night prior : 3a - 9:30a

Body: can't move arms from Saturday. Biceps fried lol 
One ass cheek killing cause had to do lunges on one leg cause knee bugging me. 

Nutrition: 
Breakfast : eggs + bacon + oj + gluten free England muffin with pb&j

Pre: electrolytes 

Mid: some aminos 

Post: protein + 60-90 dextrose 

Within 1 hr :   Tuna + FFF + grapes + pita chips 

Dinner: ground beef egg omelette ... With home made sweet potato home fries. 

Programming:

A. Front SqT.  4x9 @70% +
Did 103kg
B. Behind neck snatch grip push press 
80x5, 90x5, 100x5 110x2. Had no legs for third 
C. Strict press - 5RM for day 
60x5, 70x5 73x5 
D. Emom x 20 
Odd: 5 cal AB + 5 burpees 
Even: 2 SqT Cleans at 100kg 
* did in nanos : work on some flexibility. 




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