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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, October 21, 2013

Monday, 102113

Body:  banged up. Right knee bugging a little, but can tell just ligaments around tight from shitty position on stuff this week I'm sure.  Shoulder is rough (maybe bicep more?)  wrist, just limited range right now, but swelling gone down and pain etc Feels good. Going to row today and loosen up.

Work:
Going to row to loosen up and mobilize; try to recover well for tomorrows programming.

Nutrition:
Breakfast:   eggs + bacon + cranberry w/hmb + english muffin with peanut butter and jelly

Snack: endurance SFH in black coffee

Lunch:
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