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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, July 1, 2013

Monday, 07012013

Sleep night prior:  1:30 - 8:30a

Body: back super sore. Legs still and shoulder not doing great but ok.  

Programming:
A. BACK SqT Cluster 2.2.2 x 4 rest :20, rest 3 
B. Power Snatch - not TnG. 3 @ 75% 3 @ 80% 3 @ 85%
155-160-170 - COMPLETE
***no pull today. Had no legs. Completed but nothing felt great. 
C. 
50 CtB Pull-ups
25 Hang Squat Cleans (205)
50 Burpee Box Jumps (24)
Time: 21:44
***felt like shit!  No grip with ripped hands and slippery bars.  Come the H SqT Clean, had no legs, felt horrible. Bad nutrition this weekend. Idk. But felt like shit whole time through this. 

Nutrition:

Breakfast : eggs + bacon + strawberries + OJ with beta alanine 

Pre WOD: hmm + cytoblast + bcaas

Post WOD : sfh recovery + oats + bcaas + glut amine

Lunch: tuna on wheat wrap. Provolone + pickles

Snack: bar + coffee

Dinner: turkey sandwich from chills 
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