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 15, 2016


Friday, April 15, 2016

Oracle Gym

1:10 PM

Warm Up

1000m row, Tacke rotator cuff sequence, deep squat, deadlift technique with empty bar, clean technique with empty bar.


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5 Rounds for Time of 12 deadlift, 9 hang power clean and 6 push jerk at 155#.

I used 95# and did push presses instead of push jerks.  I still had to break up the sets and took a 1 minute break between rounds.  I finished in roughly 18 minutes.  Most of the workout felt good, but it was absolutely exhausting and my form was horribly on the later clean reps.  I was having a tough time getting my head through on the push presses as I felt bowed.


Jump rope and double under drills and squat against wall for mobility.

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