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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 15, 2013

Monday, 07152013

Sleep Night Prior:   2a - 8:30a

 Body: Shoulder is driving me nuts. Super achy, feel liked jammed up. Need to figure this out and relieve it. ART on Wed with Gina; hopefully helps.

Programming: 
A. EMOM x 10 min x 3 reps at 200# (63%)
-Completed   http://vimeo.com/70383662
B. 4x12 Front Rack Walking Lunges
185-205-215-225 x 7   Failed on 225#
http://vimeo.com/70387004
C.
5 Thrusters (175)
8 MU
10 TH @155
8 mu
15 TH @135
8 MU
20 TH @115
8 MU
Time: 16:00   http://vimeo.com/70376929
***Literally felt like was going to die. Breathing, muscle fatigue, dying!  Rough on. Paying for the lack of sleep and poor nutrition this weekend.

Nutrition:
Breakfast -   HMB in Cranberry juice + Dark Chocolate + Pure strength

Pre wod  -   gatorade + beta alanine

Post WOD- SFH Recovery + oats + bcaas + gluatmine

Lunch:  Tuna on Wheat w/ provolone and pickles. + Chips

Coffee 

Dinner: beef + rice + salad 
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