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.

Friday, January 15, 2016

Front Squats

Friday, January 15, 2016

Fit@Oracle - Self coached

Warm Up

Arm circles, 500m row, 10 air squats, 10 lunges

Workout

Front Squats - 4-5 reps at 45#, 65#, 95#, 115#, 115#

15 strict Pull-ups - 1-2 reps at a time

Jump Rope Drills followed by 100-80-60-40-20 single unders

Practice kicking up into a handstand

Cash out with 1 mile treadmill run (1% incline, 5.6 mph)



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