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, March 2, 2016

Hang Power Snatch

Wednesday, March 2, 2016

Self Coached

Oracle Gym (12:00 PM)

Warm Up

Shoulder sequence, deep squat, Sampson stretches, treadmill for 10 minutes (alternating walking and jogging up to 5.6 mph, 1% incline), calf felt good.

Abbreviated Burgener warm up.  With bar, shrugs, high elbows, muscle snatch, hang power snatch.


5x5 Hang Power Snatch at 65#, remember to tape thumbs

5x 12 calorie row, 80 rope skips, 30 seconds rest

3 sets of 10 V ups and 10 push-ups

Cool down with squat against wall and couch stretch

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