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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, June 1, 2013

Sat, 06012013

Am Weight: 173

Sleep night before: 12:30-9

Programming:
11:30a
10 min AD Test - Cal
Score - 205 calories
Went with like go hard, coast , go hard. Go route. At one point legs were burning so bad just wanted to let feet lay on legs. But, first time doing it and now I know what to expect. All mental and as usual, didn't go hard enough. Also, being leg endurance is my highest weakness; this is where I need to improve.
10 AD Test from Brandon Petersen on Vimeo.

3:30p
Run with Andie
2 miles
- first mile 8:20 warmup Pace
- second mile at 6:41

Adding in mile per week. Hopefully recovery and gas tank. Also working major weakness of mine....Running!

Nutrition:
Waking up:  cranberry juice with Creatine and beta alanine 

Pre workout : 10:30a.  Bcaa's + Creatine + Cytoblast 

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

Lunch : steak tip salad + 2 bags of dirty chips. 

Snack: honey roasted cashews + mint cliff builder bar + coffee 



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