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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 26, 2013

Thurs, 07252013

Travel Day. 

Left this am at 7a to wad to Ohio for nationals.  With layovers, didn't get to Ohio Til 3:30p. Worst travel experience of my life. It now 1a. Just got back to hotel after hour drive back to airport to pick up our lost luggage.  

We did hit globo gym earlier for them to loosen up. I did power Clean 1RM in nanos (all I had), no belt an Pr'd with 280# power clean .... 5# pr

Pretty good eating all day. Except for chips and salsa at Applebee's. 

I think why was killing me wasn't so much bad quality, as lack of quantity. 

Shoulder r throbbing. Both honestly, but one more. Very tight traps, biceps etc.
Going to spend tomorrow - Sunday hiring the gym down here once day just aerobic stuff. Stay loose, swim etc

In hopes of starting Monday on the right foot. 


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