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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?"

Tuesday, August 5, 2014

Tuesday, 080514

Sleep night prior : 2:30-9:30

HRV score upon waking up: 43

Body:

Nutrition:
Breakfast :  eggs bacon oj + Apple w/ peanut butter 

Pre : aminos

Post : aminos + fff 

Pre aminos 
Post : Ultragen x 2+ scoops + electrolyte 

Dinner : steak Caesar wrap 

Night :  quarter chipotle bowl. Steak. + pb&j 

Programming :
Am:
A. Power clean x 3 + Push Jerk
100-105-110-115-120
B. clean grip deficit Deadlift w/ straps 
125-150-185-200-210-220
C. 1 mile run @80%

Pm.
5 rds ; rest 4 min between : and rotate starting movement each time. 
400m run
20 c2b
12 power snatch (115)
10 Burpee box jumps (24)
40 double Unders 
Time at end : 42:09



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