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.

Sunday, April 24, 2016

MetCon

Sunday, April 24, 2016

24 Hour Fitness

(8:45 AM) self

 Warm Up

8 laps around track (13 laps/mile), dynamic warm up (5 minutes), Tacke shoulder sequence, a few kips and squats.

MetCon

18-15-12-9-6-3 Wall balls (16# to 10'), Box Jumps (18"), Row for Calories.  This took about 20 minutes and was a good workout.

then 

10 pull-ups

No mobility running short on time.

Took Diya to Xander's birthday party and played around with ring dips, chest to bar pull-ups, forward rolls and hand stand holds.
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