Wednesday, February 17, 2016
Oracle Gym
(3:30 PM) self coached
Warm up with 2000m (106 calorie) row ~10 min
Bench press - focusing on technique, bending the bar
5x 45#, 65#, 95#, 95#, 115#
3x 135#
Pull-ups
3 reps, 1 rep, 1 rep
Back Squat form
Air squat - pushing knees out with elbows
Approach bar, press bar against back with wrists straight and thumbs over bar
Neutral head
3 sets of 5 reps
This felt really good
CrossFit sit ups
20-15-10-5
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.

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