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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, August 4, 2014

Monday, 080414

HRV from bioforce in am:  98.4 ; resting heart rate was 45 

Sleep night prior : 2:30-9:30

Body: legs sore. Shoulder same. 

Woke up: feeing more awake today. 

Nutrition: 
Breakfast: eggs bacon , gluten free English muffin pb&J, OJ 

Pre: aminos
Post squats and run : grapes. FFF and finish aminos

snack / late lunch:   turkey bacon; wrapped together, like 4-5 of them. + some electrolytes / aminos

dinner: chipotle, double steak, double white rice 




A. Front SqT  - climb to 3RM
120-130-35PR-140PR 
Climb single Pr attempt 
150 PR 153PR
B. 15 min 
200m run @80-85
200m run @60
*breathing was good. No issues. Calves and back. Calves on fire fast!
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