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, February 5, 2016


Warm up with 1 mile run on the treadmill (1% incline, 5.2mph) and 1000m row (5 minutes)

Then burpees
20 reps
1 min rest
15 reps
1 min rest
10 reps
1 min rest
5 reps

Total time was just over 8 minutes.

Then jump rope drills and CrossFit Sit Ups (20-15-10-5).

Mobility with couch stretch and squat against wall

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