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 7, 2016


Thursday, April 7, 2016

24 Hour Fitness

(6AM) with Aziz

Warm Up

4 laps on track, Samson stretch with short holds, arm circles, deep squat stretch, foam roller on hamstrings & low back.


4 Rounds of 30s of Wall Balls (16#, 10'), Ball Slams (20#), Box Jumps (18"), Sit-Ups, and KB Swings (25#), with 2 minutes rest between rounds.

This was pretty tough and the order of the circuit had my legs trashed for Box Jumps.  Still I managed to be unnervingly consistent at 59 reps/round.  I was getting around 13 wall balls, 13 ball slams, 9 box jumps, 12 sit-ups, and 14 KB swings.  236 total reps.

Finished with 10 strict pull-ups (singles), couch stretch and squat against wall.

The tape measure/tape worked well.  I marked the 9' and 10' lines in the PT room and measured the box heights at 18" and 24".  I also verified that 24 Hour Fitness does not have a GHD.

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