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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, July 24, 2014

Thursday, 072414

sleep night prior:

body:

wake up feeling:

nutrition:

Bfest - eggs bacon OJ
Snack: FFF
Pre- amino energy 
Post: amino
Pre: water 
Post : protein + Ultragen 
Dinner : tuna 
Post dinner : FFF + electrolytes 
Last meal at gym:  meatballs + bread 
Dinner at home : 10p - some mac and cheese. ; was around 
Snack: earlier - balls and small glass of milk 

programming:
am: 
A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending 
Hard.  Started at 95kg. Up to 105 for single on last min. Some singles mixed in. Was legs for me. 
 B. Bench - 1RM with 2 second pause on chest ; build in 12-15 min 
Did only 3 sets cause shoulder can't handle. 
 C. FS Cycle 
7x5 @110kg

pm: 
4 rds 
25 Wall Balls (20/14)
20 box jumps (24/20)
25 GHD Situps
200m Row 
25 Double Unders 
rest 5 min btwn rds 
Done 
Ended at 28:30
Breakdown below 


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