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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, July 29, 2014

Tuesday, 072914

Sleep night prior : 1a - 9:30a

Body: biceps still junk. But slowly feeling better 

Nutrition: 
Breakfast : eggs + bacon + sweet potato home fries + OJ

Snack : 1 hr before - FFF 

Post wod: Ultragen + aminos 
Post: aminos 

Snack shortly after : FFF

Lunch :

Programming:
1st session:  1p
A. AFAP
40 wall ball 
200m sandbag run (80)
10 Burpee squat clean thrusters w/ sandbag 
100m shuttle run + 5 muscle ups (do this 5x)
10 Burpee squat clean thrusters w/ sandbag 
200m sandbag run 
40 wall balls 
Time:

 Rest 20 min

B. 10.8.6.4.2
Stone to shoulder 
Muscle ups 
W/ 10# weighted best 
After each set, 40' yoke walk also with 120kg added to yolk 
Time: 12 min

2nd session
4:30p
A. 3 position power clean (floor, below knee, above knee)
90-100-110-120-125 missed below knee. Was fried 
B. Heavy triple Deadlift with band 
100-120-140-150-165 + blue band 
C. Gymnastics Playtime 
Did pbar hs hold 
D. Aerobic recovery - light row 
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