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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?"
Showing posts with label Back Squat Cluster. Show all posts
Showing posts with label Back Squat Cluster. Show all posts

Monday, July 1, 2013

Monday, 07012013

Sleep night prior:  1:30 - 8:30a

Body: back super sore. Legs still and shoulder not doing great but ok.  

Programming:
A. BACK SqT Cluster 2.2.2 x 4 rest :20, rest 3 
B. Power Snatch - not TnG. 3 @ 75% 3 @ 80% 3 @ 85%
155-160-170 - COMPLETE
***no pull today. Had no legs. Completed but nothing felt great. 
C. 
50 CtB Pull-ups
25 Hang Squat Cleans (205)
50 Burpee Box Jumps (24)
Time: 21:44
***felt like shit!  No grip with ripped hands and slippery bars.  Come the H SqT Clean, had no legs, felt horrible. Bad nutrition this weekend. Idk. But felt like shit whole time through this. 

Nutrition:

Breakfast : eggs + bacon + strawberries + OJ with beta alanine 

Pre WOD: hmm + cytoblast + bcaas

Post WOD : sfh recovery + oats + bcaas + glut amine

Lunch: tuna on wheat wrap. Provolone + pickles

Snack: bar + coffee

Dinner: turkey sandwich from chills 
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Monday, June 17, 2013

Monday, 06172013

Sleep night prior:  12:30a-8:30a

Body: Shoulder is killing me.  The added exercises trying to strengthen, prob taking its toll right now; but hopefully will help in near future.  

Programming:
10a
A. Back Squat Cluster 2.2.2 x 3 rest :20, rest 3 min

B. Complex:  (didn't get to). Will tonight. Unsure what shoulder can handle with this point. 
Update: never got to it but shoulder throbbing all day. Figured give te day, as going overhead tomorrow. 

1p
C. AFAP
68 C2B Pull-ups
20 Cleans (225)
50 T2B
Time: 14:01
^ torn hands. No grip. Details to come. 
Counted after. Did 68 c2b by accident. Wa supposed to be 50 haha.  Idiot. Will have counter always.  Want a redo on this for sure 

Nutrition:
9a Breakfast:  eggs + strawberries + OJ w/ beta alanine 

Snack:  builder bar + coffee 

Pre wod (metcon). Cyto blast. HMB + bcaa's 

Post wod: Sfh recovery + bcaa's + oats + glutamine 

Lunch: tuna on whey wrap provolone and pickles (late lunch)

Dinner: late.  Chicken on wraps home made. 

Late : dark chocolate / pro strength 

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