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, March 17, 2016

Front Squat

Thursday, March 17, 2016

Oracle Gym

12:00 PM

Warm Up

Treadmill at 1.5% incline, 1 min walk, 5 min at 5.2 mph, 5 min at 5.4 mph, 2 min at 5.6 mph, 1 min walk.  1000m Row.  10 Hollow bodies, 10 superman holds around 5 seconds each.

Front Squat

5x45#
5x65#
5x95#
3x115#
3x115#

then

Bear Crawl 4 x 20 yards
25 sit-ups (15, 10)
5 min of jump rope (singles, drills, step, single-single-double)


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