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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, August 30, 2013

Friday, 083013

Sleep: 1-8a
Body: shoulder/arm not greet but to be expected yesterday. Literally feel like dog shit today.  Super sore and drained. Yest was fun but for some reason really taxed me. Didnt eat enough yest which doesn't help.  

Programming:
A.  Power Snatch work - 12 minutes - completed. Only worked at 133. Save shoulder
B.  Power Clean; 5 @ 85%; 3 @ 90%, 1-3 @ 95% (if you are hitting it good go for 3)
232x5 - 252x3 - 264x2 (f the third)
+
30 sec. amrap power clean @ 135#
30 sec. am rap box jump @ 24"
30 sec. amrap AD for max calories
-rest 6 minutes x 4 rounds
All scores below. Had zero legs once to airdyne. 

Nutrition:
Breakfast: 10a - black ice with SFH coconut + FFF
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