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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?"

Monday, June 24, 2013

Monday, 06242013

Sleep night prior: 1:30a - 8:30a

Body:  tremendously sore from Saturday. Shoulder super cranky as expected with OHS. Should make for interested day today with thrusters and MUscle ups 

Programming:
Noon 
A. Front Squat 5x3 @33X0
215-225-235-245-255x2 * failed on third ; lost footing.
06242013 FS Tempo from Brandon Petersen on Vimeo.

B. Squat Clean Cluster 1.1.1 x 4 rest :10, rest 2 
185-215-235-245 (failed)
***had zero legs at this point.  
C. 5 rds
7 Thrusters (155)
7 Muscle Ups
Time: 13:08
^was a huge pussy.  98 and sticky in gym. Miserable day and let it get to me. Muscle ups sucked. Rings were a pool of sweat, grip, shoulder = overall just a pussy mentally today.
06252013 5 rds from Brandon Petersen on Vimeo.
Video cut off also. Storage iPad. Had to clear. 

Nutrition:
Breakfast 9:30a.  Eggs + bacon + strawberries + OJ w/ beta alanine + builder bar mint 

Pre WoD:  Cytoblast + HMB + bcaa's 

Post wod :  Sfh recovery + oats + glutamine + bcaa's 

Lunch: 4p - tuna on wheat wrap, provolone and pickles + chips (health-ier ones)

Snack: Kellogs protein bar 

Dinner: 9:30p. - two burgers w/ cheese 
Snack 10p - peanut butter and natural jelly on crackers  + piece of dark chocolate 

Pre bed: 11:30p. Shot of Pro Strength
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