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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?"

Sunday, July 28, 2013

Update

Left for nationals on Thursday.  

Shoulder : worst shape it's been in long time. Really limited and throbbing daily. 

Was able to PC at globo gym here and set a PR of 280#. In nanos and dress shorts since delta sucks and lost our luggage.  

Was also able to Front Squat on Friday. Front Squatted 305#. Not an all time PR but a PR in a long time and since recently higher I have front squated was 295. Other than the 300 sqT clean.  

Yesterday went for C&J PR of 285.... Missed Jerk. Hadn't jerked In long time so was off. Bar wasn't heavy just path wasn't there.  Went for 305 clean PR following, no go... Spits me out.  

Today is off.  Last day of Nationals. Off to watch the 94's. then flights home tonight. Big lay over in Baltimore ... Try to get all programming done  

Nutrition: 
Other than last night binging with the elves, been pretty good. 
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