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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, July 29, 2014

Tuesday, 072914

Sleep night prior : 1a - 9:30a

Body: biceps still junk. But slowly feeling better 

Nutrition: 
Breakfast : eggs + bacon + sweet potato home fries + OJ

Snack : 1 hr before - FFF 

Post wod: Ultragen + aminos 
Post: aminos 

Snack shortly after : FFF

Lunch :

Programming:
1st session:  1p
A. AFAP
40 wall ball 
200m sandbag run (80)
10 Burpee squat clean thrusters w/ sandbag 
100m shuttle run + 5 muscle ups (do this 5x)
10 Burpee squat clean thrusters w/ sandbag 
200m sandbag run 
40 wall balls 
Time:

 Rest 20 min

B. 10.8.6.4.2
Stone to shoulder 
Muscle ups 
W/ 10# weighted best 
After each set, 40' yoke walk also with 120kg added to yolk 
Time: 12 min

2nd session
4:30p
A. 3 position power clean (floor, below knee, above knee)
90-100-110-120-125 missed below knee. Was fried 
B. Heavy triple Deadlift with band 
100-120-140-150-165 + blue band 
C. Gymnastics Playtime 
Did pbar hs hold 
D. Aerobic recovery - light row 
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Monday, July 28, 2014

Monday, 072814

Sleep night prior : 3a - 9:30a

Body: can't move arms from Saturday. Biceps fried lol 
One ass cheek killing cause had to do lunges on one leg cause knee bugging me. 

Nutrition: 
Breakfast : eggs + bacon + oj + gluten free England muffin with pb&j

Pre: electrolytes 

Mid: some aminos 

Post: protein + 60-90 dextrose 

Within 1 hr :   Tuna + FFF + grapes + pita chips 

Dinner: ground beef egg omelette ... With home made sweet potato home fries. 

Programming:

A. Front SqT.  4x9 @70% +
Did 103kg
B. Behind neck snatch grip push press 
80x5, 90x5, 100x5 110x2. Had no legs for third 
C. Strict press - 5RM for day 
60x5, 70x5 73x5 
D. Emom x 20 
Odd: 5 cal AB + 5 burpees 
Even: 2 SqT Cleans at 100kg 
* did in nanos : work on some flexibility. 




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Sat , 072614

A. FS - up to heavy single 
Climbed to 140kg
B. AFAP
75 pullups 
150' OH axle walking lunge (155)
Time : 8:50
Pullups went 70/5
OH were rough. Wrist was killing position was bad etc. 
C. Teams of 2 
400m run relay. One partner then the other 
80 DU relay. One does 80 then other 
40 S to OH (135) axle 
40 muscle ups 
Performed with Jon. Forget time but we were fastest. 
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Friday, July 25, 2014

Friday, 072514

Sleep night prior : 2:30a -9a

Body: super sore 
Back shoulder recovery 

Wake up feeling: tired 

Nutrition: 
Breakfast- 2x FFF

Snack: tuna + balls + grapes + snack bar.  Coconut lemon something bar. Only 1 piece. 

Programming :   
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Thursday, July 24, 2014

Thursday, 072414

sleep night prior:

body:

wake up feeling:

nutrition:

Bfest - eggs bacon OJ
Snack: FFF
Pre- amino energy 
Post: amino
Pre: water 
Post : protein + Ultragen 
Dinner : tuna 
Post dinner : FFF + electrolytes 
Last meal at gym:  meatballs + bread 
Dinner at home : 10p - some mac and cheese. ; was around 
Snack: earlier - balls and small glass of milk 

programming:
am: 
A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending 
Hard.  Started at 95kg. Up to 105 for single on last min. Some singles mixed in. Was legs for me. 
 B. Bench - 1RM with 2 second pause on chest ; build in 12-15 min 
Did only 3 sets cause shoulder can't handle. 
 C. FS Cycle 
7x5 @110kg

pm: 
4 rds 
25 Wall Balls (20/14)
20 box jumps (24/20)
25 GHD Situps
200m Row 
25 Double Unders 
rest 5 min btwn rds 
Done 
Ended at 28:30
Breakdown below 


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Wed 072314

Took today completely off, cause i can barely walk.


Sleep night prior: 4-5 hours; bad night

body; destroyed

nutrition:
breakfast: FFF
***no appetite lately and feeling like shit. Mental aspect to a lot of stuff going on I'm sure

snack: fried dough

lunch: grapes + FFF + balls + aminos

dinner: large chipotle bowl, double everything

snack: balls + glass of milk
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Tuesday, July 22, 2014

Tuesday, 072214

Sleep night prior : 2a-9a

Body: sore from yesterday. Shoulder not happy 

Nutrition:
Breakfast - eggs bacon gluten free English muffin with peanut butter, + OJ

Snack : FFF

post: ultragen + FFF + Aminos

Lunch: graphes, protein, FFF

pre: aminos

post: ultragen

dinner: chicken caesar
+
FFF

Programming :
am: 
A. Snatch Grip DL w/ Intent - 5RM +1x5@95 + 1x5@90
140 x 5. NOT TnG. 160x3; was losing back so just stopped B. Weighted Ring Grip Pullups - 5RM + 2 drop sets  
didnt do cause shoulder  C. 
200m Run @ 90%
400m Run @ 60%
100m Shuttle (50 down 50 back) @100%
rest 9 min x 3 
completed 
did this in am, and twice in the pm, to pace some girls. Easier pace later on.  D. 10 min of Dynamic & Static Stretching 
E. 10 min of Core Work 
completed 
pm:
A. 5RM CG Deadlift 
425 x 5. NOT TnG ; used straps though, cause couldn't feel hands 
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