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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 30, 2014

Thursday, 013014


Rest Day

Body: back not happy with yesterday but loosening up with day. Shoulder very crappy right now but just because burpees / muscle ups this week. Hoping calms down my weekend. 

Recovery: getting Thai Yoga massage today. + continued scap work daily, light row to loosen up and mobility later. 

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Nutrition / Supplements:
Breakfast : are at 10:30. Eggs + bacon + English with peanut butter and jelly + OJ. Took vit C & D here also 

Lunch:  aminos + meatballs and garlic bread + kaleo kookie 

Snack: coffee 

Dinner: filet and mash potatoes + Coldstones :-)

Took a3 + vitamins and 1x at night of holy basil + ash extract 
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