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

How is your progress toward world class fitness? Did you notice that nutrition is mentioned first?  If you look back to  the theoretical hierarchy of development pyramid form earlier in the week, you’ll see that nutrition is the base.

We had a small, but fun Family and Friends day. We saw some good competition and we had a lot of cheering.