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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, September 4, 2013

Thursday, 091113

Sleep night prior: 12:30 - 8:30a

Body: same. Wrist issue being clarified today to see how to move forward. 

Programming:
2p
A. Back Squat 6 x 2 - ascending 
120-130-140 no belt 
150 f on 2nd rep - 150 f on 1st. 
^ superset with DB SA Rows 
No legs today. Still feel taxed from the other day. Hips are sore and def feeling it today. Maybe more mental with wrist situation idk

B. 
50 Wall Balls (30)
30 back rack lunges (176)
50 Wall Balls
*wall balls have to be 5 sets of 10 each time. 
Time: 11:01
All 5x10
Lunges were rough. Wrist felt ok. Tender but ok. Lower back and wind.  

7:30p
2 mile Run
^faster pace on 2nd mile
*just getting in miles. While wrist sucks just going to get more comfortable with running etc

Nutrition: 
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