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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?"

Thursday, January 23, 2014

Thursday, 012314


Am weight: 179

Body: sore; fuck you shoulder 

Sleep night prior: idk. Not long then back to sleep. On / off late am. Sucked. Woke up sick. Sore throat. So steam shower and focused on trying to clear this for weekend. 

Programming:
A. 3k Row @1:55 pace
Completed
+
Mobility 

Took easy today since just came down with this. Need to heal and feel good for Sunday; hoping. 

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Nutrition:
Breakfast: eggs + English muffin + oj

Lunch: grilled chicken wrap

Snack: green tea + kaleo kookies 

Pre: aminos + blonyx 

Post: aminos + blonyx 

Post post: SFH recovery 

Dinner: beef & rice + dark chocolate 

Before bed:  pro strength 

Supplements: 
Am: Vit C + D

Zinc with breakfast and lunch 

1 hr post wod - 1x holy basil + ash...

Right before dinner.  2x holy basil + ashwAgandha + Vit C

A3 + extra FO before bed 

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