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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 29, 2014

Wed, 012914

Body:  shoulder hates me. Back shoulders sore from the added scap band work daily but know it's for the best. 

Programming:
1st session : 1:30p
A. 12 min in clock 
6.5.4.3.2.1
Deadlifts (345)
Muscle ups 
Remainder of time, 
5 wall ball (30)

Scores: 
6.5.4.3.2.1 completed unbroken in 3:51 .... Then completed 7 rds + 9 reps of the WB / t2b 

Rest 15-20 or so 

B. 3 rds 
10 DB Manmakers (30)
12 OH axle lunge steps (115)
Time: 8:39

 2nd session: 8:30p
Had nothing left here... ended up just getting some front squats in. 
100x5 110x3 120x3 130x1 140x1 145x(f)
*was getting no bounce tonight on FS...back tired from DL today and other stuff I'm sure. 

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Nutrition / Supplements:

Breakfast @9:30a - eggs + English muffin w/ jelly fluff + bacon and bit of OJ + Vit C & D

Pre workout:  FFF + amino energy + blonyx 

Post 1st session: 2.5 scoops of Ultragen. Then, protein shake/ 2 scoops of SFH recovery + oats.  + 1x Holy Basil + ashwagandha 

Lunch: 5:30 - turkey sandwich + beef with sauce + kill cliff

Snack: Coffee

Dinner: meatballs + garlic Bread + A3 + 1x Holy Basil & Ashwagandha

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