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 21, 2016


Thursday, April 21, 2016

MBS CrossFit (Coach Ben)

(11:00) Rich, Tom, Ilian, Reva, Steve, several girls and me (10 total)

Warm Up

400m run with 10 walking lunges,

Lots of drills, (1) skipping forward forward arm circles, (2) skipping backwards backards arm circles, (3) over the fence backwards, (4) over the fence forwards, (5) shuffling swinging arms, (6) shuffling karate chops, (7) high knees, (8) butt kicks, (9) side to side lunge then shuffle, several others

Stationary drills, (1)bend at hips, back straight reach forward, center, back, (2) runners stretch, (3) deep squat, several others


Flat back, bar close to body, activate hips at top, back down the same way.  I partnered up with Ilian

3@255# PR!
3@275# PR!
1@295# PR!
1@315# (failed lift)
1@315# PR!


6 sets on 1 minute interval of 3 Deadlifts (185#), 9 tuck V-ups

finished with ab stretch, runners stretch, calf smash

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