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.
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.

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