CrossFit - Greg Glassman

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

CrossFit is constantly varied functional movements performed at high intensity.

Thursday, January 21, 2016

Back Squats

Thursday, January 21, 2016

Self coached

Fit@Oracle Gym

I started with jump rope and did most of the drills covered in the seminar.  I spent about 20 minutes on this and got back to my PR of 3 double unders.  This time they were very clean.  I felt really good about my singles as well.

The next 20 minutes were on handstand kick-ups.  I started with headstands and then warmed up my shoulders with bear crawls and crab walks.  I made several attempts and felt a lot smoother and more engaged from my core.  I popped up one time, but could not hold it for even 1 second.  It was still a very successful outing.

Then 50 push-ups starting in sets of 5 and finishing in sets of 1.

Then 15 pull-ups starting with 3, then 2, then singles or doubles.

Finally, Back Squat, 6x5 reps at 45#, 65#, 85#, 95#, 115#, and 115#

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