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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 SA DB Row. Show all posts
Showing posts with label SA DB Row. Show all posts

Thursday, July 4, 2013

Thurs, 07042013

Sleep night prior: 12:30-8:30

Body:  all good minus shoulder and wrist. 

Programming:
A.Clean every :30 for 8 min - building each time 
135-155165-175-185-195-205-215-225-235-245-255-265-275-285(f)
^ was every :30 til prob last 3-4 reps. Couldn't change weights fast enough it seemed. Was prob more like :40-:45 seconds then.
07042013 from Brandon Petersen on Vimeo.

B. OHS - failure. Couldn't event OHS the barbell.  Realizing how much need to focus lower body flexibility. New routine daily. Morning afternoon and night stretching. 

C. SA DB Row - used 80# DB.  5 reps each side at , alternating. 

Nutrition: 
Breakfast:  eggs + strawberries + OJ

Pre wod: hmb + Gatorade + bcaas 

Post wod: SFH recovery + bcaas + glutamate + oats

Lunch: tuna with mayo + pickles + some fishy's. :-)



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