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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?"

Thursday, August 7, 2014

Wed , 080614


Sleep night prior : 1:30 - 7:30a
HRV/HR: 100.8 43.9
Body: ok ; normal sore 
Mood waking up: bit tired

Nutrition:
Breakfast - 2x OJ's + 2 bacon egg cheese double egg sandwiches (from "the kitchen") quality cooked stuff 

Pre / post squats : aminos 

Lunch: FFF + bacon wrapped in turkey + aminos & electrolytes

Snack: kill cliff 

Snack: grapes + protein chips (quest) + dark chocolate 

Dinner: chipotle bowl. Double steak double white rice 

A. Front SqT Cycle 
7x5
Competed at 125kg

B. Endurance Training 
2:30 of running; start off easy pace increasing intensity every :30 
:90 jog 
2 min walk 
X 4
Felt good. Just calves. Hoping they get use to it a bit more with added running.  
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