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.

Wednesday, February 17, 2016

Bench Press

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


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