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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?"

Friday, July 19, 2013

Friday, 07193013

Sleep: 12-8

Body: Shoulder - shitbox

Programming:
10 TnG DL (225)
5 Burpees 
:20 AD Sprint
Rest 5 min x 3
***Rd 3 below
071913 DL/Burp/AD RD 3 from Brandon Petersen on Vimeo.
+
10 TnG Power Cleans (185) * this got very heavy. Third round was tough feet were all over place. Legs back were feeling it. 
200m Sprint
Rest 5 min x 3
*rd 3 below
07192013 PC/Run rd 3 from Brandon Petersen on Vimeo.
+
Strict T2B
5 sets of 10
Last set of 10 below
Strict T2B - set 5 of 10 rep from Brandon Petersen on Vimeo.

^ messed up programming because in middle of workout, our new gear showed up and Justin was swamped with class. 
Going to hit shoulder strengthen stuff later and maybe the rows.  Going to add in lot of scap / rotator stuff whenever possible try and get holder feeling better. Pecs and bicep super tight ; need to spend time on this. 

Nutrition: 
Breakfast : pro strength + water

Pre: hmb + creatine + beta alanine + bcaas

Post: sfh recovery + glutamine + bcaas +oats 

Lunch: chicken Caesar wrap + chips 

Snack: coffee 

Dinner: turkey sandwich from chills + chips and salsa 
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