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.

Friday, April 8, 2016

Dead Lift - Back Squat

Friday, April 8, 2016

24 Hour Fitness

6:00 AM

Warm Up

4 laps around track, Samson stretches, arm circles

Dead Lift

5x45#
5x65#
5x95#
5x135#
5x185#
3x225#
2x225#

The first sets were fine.  When I put the 45# plates on, it kind of sucked as the plates were those weird octogans with handles so when I set the bar on the ground, it would roll and I would have to reset my feet and grip.  Technique felt good.

Back Squat

5x45#
5x65#
5x95#
5x135#
3x155#
2x175#

I used my lifters and a belt.  All of the sets felt really good.  I like the squat rack.  I was going to shoot for 185#, but was a little worried about how I would manage a failed lift.

Finished with some jump rope work (drills, alternating feet, single-single-double)

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