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 28, 2016

Bench Press

Thursday, April 28, 2016

24 Hour Fitness

(6 AM) with Aziz

Warm Up

4 laps around track (13 laps to mile), foam roller, shoulder circles, Tacke shoulder warm up.

Bench Press



20 pull-ups, T-bar row (45#), 3 sets of 8 dumbbell overhead press (30#), 3 sets of clean and push jerk (5@45#, 5@65#, 5@95#)

Foam roller for mobility

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