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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?"

Monday, August 11, 2014

Monday, 081114

Sleep night prior :  2a - 9:40a

Body : tight and bit run down just from long weekend and not much sleep. 

Hrv / hR: upon waking :

Supplements: starting ashtawanga , holy basil and Rhidiola in am again. 



Nutrition: 
Breakfast : eggs + bacon + Oj + gluten free English muffin with PB on it 

Snack: whole foods bar 

Pre: water 

Post : snatch / clean / SqT / Emom 
- Ultragen 

Programming:
1p:
A.   Power snatch bar work. Up to 80kg. 
*nothing felt good today
B. hang clean x 2 + split jerk.  
*climbed to 100. Working technique 
C. Front SqT w: 5 second pause. Just to get something In legs. 
D. EMOM x 32 w/ 10# weighted vest
1. 3-5 strict hspu 
2. 40' walking lunge with double KB (70) - front racked 
3. 10 Burpee touches 
4. Rest 

Late afternoon:
Endurance training 
200m x 4. OTM
Rest 5 
4x400. Rest 1:1


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