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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, August 19, 2013

Monday, 08192013

Clean eating starts today!

Sleep night prior: 2a - 8:30a - last night of this bs. Trying early tonight.

Programming
A. Front Squat - Double in 10 min or so @22X1
100 - 110 - 120 - 125 x1 (almost passed out think I had 2). Ran out of time
B. Clean & Jerk Ladder - starting 155 ; every :90 seconds = 1 rep
Missed on 266 on jerk.  Nothing felt good. Clean felt bad, jerk felt horrible. Not proper warmup maybe or just one of those days. Shoulder still not great either.
081913FS 125 from Brandon Petersen on Vimeo.
C. 3 rds
25 thruster (95)
25 Burpees
Time: 12:38
08192013 3rds from Brandon Petersen on Vimeo.
Was dying. Wind was gone but more so shoulder throbbing.
D. 4 sets of 6 reps DB Row :30 between arms  - performed with 60lb DB. Slow and focused. 

Nutrition:
Breakfast : Eggs + bacon + OJ w/ beta alanine + apples w/ PB

Pre Wod: Coffee + blonyx + fuel for fire 

Post : SFH recovery scoop an half + bcaas + oats + blonyx

Lunch :  steak tip salad

Snack: Fuel for Fire

Dinner:   burger with bacon + salad + tuna with mayo pickles and cashews

Pre Bed - shot of Pro Strength 
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