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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, May 30, 2013

Thursday, 05302013

Body Condition:  sore!!!! Left shoulder (bad one) was throbbing all night. The stupid 30 Burpee muscle ups last week, plus the 30 for time on Monday and ring dips Tuesday did me in. Ring dips/Burpees always aggravate it. Looking forward to sat & sun off from overhead and shoulders. 

Sleep Night Prior:  3am - 9am

Programming:
A. 1RM - Power Clean
225-245-255-265-270-275(f)-275(pr)

Rest 2 min

B. AMRAP 8
90% of A - AMRAP
Used 245#
Got 24 Reps

C. Max HSPU
Got 40- fell off wall 

Nutrition:
Breakfast: eggs, bacon, strawberries , OJ w/ Creatine & beta alanine

Snack: Coffee + Cliff Builder Bar

Lunch: 2p   Subway, 6" roast beef, provolone cheese, spinach pickles mustard.  

Pre-Workout:  bcaa's + Creatine + beta alanine + 1/2 scoop cyto blast

Post workout : 8pm cliff bar builder + veggie flat bread from DD.   :-)

1:30a  - 10 piece nugget and diet coke from McDonald's. ^ yeah this happened lol.  Failure of day nutritionally. No quantity, let alone quality. 


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