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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?"

Saturday, May 25, 2013

Sat, 05252013

Am Weight: 173.3

Sleep last night: 1:30a - 8am 

Workout: 
Event #7 from Regionals
We ran through as a team, in order we were going to that day. 

Our time today would have placed us 7th at regionals in this wod. But, transitions around class alone, we would have been a lot faster. 

Rest 10 min

Deadlift - Heavy Single
185x5 225x3 275x3 315x3 365x1 405x1 425x1 455x1. Stopped there. Just wanted heavy single, as I haven't DL'd heavy in quite a long time. 

Nutrition: 
When woke up: Shot of pure strength and piece if dark chocolate. 

Pre Workout: bcaa's, Creatine, Cytoblast & Beta alanine

Post wod:  shake: oats, bcaa's, SFH recovery & glutamine 

Snack: bacon egg sandwich on English muffin. Med ice coffee 

Lunch: Buffalo Burger, Cheese & bacon. Sweet potato fries. 

Snack: Pure vanilla Bean + Peanut Butter 

Dinner:  9oz Filet + Sweet Potato with Cinnamon + piece of Bread 

Dessert: Cake Batter (small) with Strawberries 

Before Bed: Shot of Pure Strength + Beta Alanine
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