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, April 14, 2016

Bench Press

Thursday, April 14, 2016

24 Hour Fitness

(6AM) with Aziz

Warm Up

4 laps on track, Tacke rotator cuff sequence

Bench Press

8x45#
8x95#
8x115#
6x135#
3x155#
2x175#

I felt surprising stable by setting my shoulder blades.  I might have considered going for 185#, but I would rather be patient than injured

MetCon

3 rounds of push-ups, sit-ups, burpees (30 seconds on 10 seconds rotate between each station 2X).  On the last round we switched push-ups to air squats as we were both smoked.  First round I got 51 reps, then 49 reps, the switch to air squats got me to 60 reps for 160 total.  The push-ups were brutal and I was barely managing to reps at a time.

No mobility or cool down.

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