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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, January 22, 2014

Wed, 012214

Need this position!!!!    :-)

Sleep night prior: 2:30a-8:30a

AM weight: 180 

Body condition:  shoulder in rough shape. 

Programming: 
AM
row 500m @ 95%
rest 4 minutes x 5
Didn't get to this :-(

PM
20 minutes on the clock @ 80% effort
3K row
300 double unders
am rap wall ball, 30# in sets of 10 UB
Score : 3 sets if WB. Had like :10 left. Double under kinda killed me. Were tough! Pace on rower is below. 

Rested for a bit. 
Then worked OH position for a whole. Trying to get that narrow grip. Shoulder fn killing. 
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Nutrition:

Breakfast : eggs + peanut butter jelly English muffin + OJ

Lunch: Chipotle / Steak + Rice 

Snack: green tea 

Pre: amino energy + blonyx 

Post: Ultragen (2 scoops) + blonyx 

Dinner: meatballs and raviolis

Pre Bed:  Pro strength + extra fish oil 

Notes: Supplements taken etc
Am: Vit D + C
Hour after wod : 1x holy basil + ashtawanga 

A3 + Vit C + 1x holy basil & ashtawanga @ 10:30p following dinner.  
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