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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?"

Tuesday, May 28, 2013

Tuesday , 05282013

AM Weight: 173
Tremendously sore today.  Outside of chest, from shoulder and legs! Christ. Today should be fun. 

Sleep Night before: 12:30-8:45a

Programming:

250m Row
15 KB Swings (70)
25 Burpees
15 KB swings (70)
250m Row

Rest 12 min

REPEAT

REST 12 min

REPEAT

Times:  4:20, 4:24, 4:38
***will put notes later. 
***i died on round 3. Even other rounds, def a gas'r and as always , Burpees sucks. Shoulder / chest not feeling great from Mu's yesterday and today. Felt on Burpees. Tomorrow is off day so will dog legs, mobilize and rest shoulder for Thurs / Fri. 

Nutrition:
Breakfast : 9-9:30 eggs, bacon , strawberries. Orange juice with beta alanine and Creatine.  + shot of pro strength 

Snack: Coffee + cliff builder bar

Lunch: 3:30p - subway, roast beef, cheese on 6" honey roasted oat 

Pre workout 6p.  Bcaa's + beta alanine + Gatorade + Creatine 

Post Workout : SFH recovery + oats + bcaa's + glutamine + dextrose 

Dinner:
Taco Tuesday!  GrassFed Ground beef on tortilla chips with salsa and little cheese. 

Before bed: Shot of pro strength 
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