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.

Monday, April 11, 2016

Back Squat

Monday, April 11, 2016

24 Hour Fitness

(6 AM) with Aziz

Warm Up

4 laps around the track, deep squat, arm circles, foam roller on back

Back Squat

5x65#
5x95#
5x135#
3x145#
3x155#
3x175#
2x185#

Felt really good.  Aziz watched my form and offered a correction to not tip my back down at the end of the lift.  Otherwise moving reasonably vertical.

Metcon

3 Rounds for reps of dead ball slams, row for calories, KB swings (35#), sit-ups, box jumps (24").  I managed 45 reps, 49 reps and 49 reps.  The dead balls were really tough and the box jumps were higher than I prefer.

Finished with squat against wall, hollow body, supermans, couch stretch.  Then double under drills.

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