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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?"

Friday, May 24, 2013

Friday, 05242013

AM Weight: 172.4

Workout:
A. Back Squat - Heavy Single @20X1
185x5. 225x3 275x3 305x1 315x1 335x1 345x1 355x1 
B. 2x5 @ 275# - getting some volume in
C. 
3 rds 
400m Run
20 Back Ext (GHD)
Rest 6 minutes between rds

Rest 10 min

AFAP, 
500m Row
25 Burpee Box Jump Overs (24)
50 Double Unders 

Rest 2x it took

Then repeat 


Nutrition:

Breakfast: 2 pieces of Bacon, strawberries, cranberry juice with creatine and Beta Alanine, 2 egg muffins and shot of pro strength.

Lunch:
Subway - 6" honey oat. Roast beef, cheese, bacon , pickles , spinach 

Pre-Workout: 
Bcaa's, Creatine,  Cytoblast 

Post workout: bcaa's, glutamine , cup of oats and SFH Recovery 

Dinner: Five Guy - Double burger with bacon & Spicey Fries.   :-( :-(

Sleep:
Didn't get to sleep til 2:30- 3 ish last night. Slept til 8:30a    Route 1 guys came up and we were at gym til 11p then out to eat.
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