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.

Tuesday, April 26, 2016

Front Squat

Tuesday, April 26, 2016

24 Hour Fitness

(6AM) with Aziz

Warm Up

4 laps around track (13 laps to a mile), 5 minutes dynamic warm up (butt kicks, high knees, over the fence forward and backwards, shuffle left/right), 4 Sampson stretches.

Front Squat

5x45#
5x65#
5x95#
3x115#
3x145#
2x165#

This felt really good.

MetCon

3 rounds of 30 seconds of Box Jump (24"), Dead Ball Slams (15#), Row for Calories, Wall Ball Shots (12#, 10'), and Sit-ups.  I was getting 44-45 reps per round with 2 minute rest between rounds.

No mobility work

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