April 16, 2025

Tabata

Squat

Push-up

Ring row

Tabata = 8 sets of 20 second of work and 10 seconds of rest. Perform one full Tabata for each movement without rest between movements.

Record total repetitions to comments.

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Farmer’s Breakfast Skillet

Ingredients (serves 2):

• 4 large eggs

• 4 oz bacon, chopped

• 1/2 cup shredded cheddar cheese

• 1/2 small onion, diced

• 1 cup diced zucchini

• 1 tbsp butter

• Salt and pepper, to taste

Instructions:

1. Heat a large skillet over medium heat. Cook bacon until crispy, about 5-7 minutes. Remove and set aside, leaving bacon fat in the skillet.

2. Add butter and sauté onion and zucchini in the skillet until soft, about 4 minutes. Season with salt and pepper.

3. Return bacon to the skillet and spread mixture evenly.

4. Crack eggs over the mixture, spacing them out. Sprinkle cheese on top.

5. Cover and cook on low for 3-5 minutes, until eggs are set to your liking.

6. Serve hot directly from the skillet.

   
   

Macros (per serving):

~400 kcal

• 32g fat

• 20g protein

• 3g net carbs

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World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some starch, little fruit 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.

From "What Is Fitness?" by Greg Glassman, 2002

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