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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?"

Wednesday, July 3, 2013

Wed, 07032013

Sleep night prior : 1a - 9a 

Body:  back right but ok. Shoulder shitty, alway from dips though. 

Programming: 
Rest Day

Nutrition:
Breakfast: eggs + bacon + strawberries + OJ 

Lunch:  tuna on wrap provolone + pickles + chips 

Snack: builder bar + coffee

Dinner: steak tip salad 

Dinner : 10p.  2 grasses burgers. Some salad with cut up cheese 

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