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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, September 1, 2014

Monday, 090114 back on track

Sleep night prior: 2:30a-7:45a
Hrv / HR : 
Body:  sore lats and shoulder. Legs also 

Programming : 
Am: 
A. Team hero wod 
Teams of 2 - chipper style 
4 rds 
200' oh walking lunge (45 plate)
60 box jumps 
40 wall balls 
20 hspu 
Time :

Pm: 
 5p

Came back after good afternoon but walked into shit storm of stress. Sucked life out of me so went through motions rest of night.  

A. Slower snatch wave 
60x3 65x2 70x1
65x3 70x2 75x1
70x3 75x2 80x1 
B. Heavy Triple SqT C&J - not tnG 
Built to 111kg
C. 1 + 1/4 squat - built to 130kg. 
* kept getting dizzy almost passing out 
D. 10 min AB @60%
E. Scap band work


Nutrition:
Breakfast - pre wod essentially.  - FFF + Paleo Cookies & large water 

Post - 3 scoops Ultragen + blonyx 
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