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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, September 23, 2013

Monday, 092313

Sleep night prior: 3a-8:30
Napped yesterday mid day for a while which kept me up all night. Needed the nap though was dragged down and mentally needed it. 

Am Bodyweight: didnt weigh 

Body condition. 
Shoulder sore. Achilles / Calf sore.  Weekend off didnt help. Feel luggish. 

Programming:
Monday
AM
4 K row @ 1:55/500 pace
Failed this. Legs died so fast. Would pull go below 1:55 then lose it again. Depressing start to the day haha


PM
A.  Front Squat; 3 x 4 @ 83%
B.  Front squat; 3 x 3 @ 87%
C.  Front Squat; 2 x 1 @ 93%
Didn't hit %'s above as had to use straps to hold bar. To at least get front rack going. No belt either. 
110kg for 3x4
115kg for 3x3
120kg 1x1
125kg 1x Failed
+
50 meter sled push @ max effort @ 200# on top
rest 4 minutes x 6 rounds

Nutrition:
Breakfast 8:30a - eggs + bacon + OJ + English muffin w/ Peanut Butter 
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