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 12, 2016

Power Clean

Tuesday, April 12, 2016

Oracle Gym

(1:00 PM) self trained

Warm Up

500m row, arm circles, deep squat

Power Clean Technique

Starting with empty bar worked on jump with straight arms then rack position, started below knee, then mid shin.

Continued with 95# and felt really good.  Did 5 sets of 2 reps.


10 pull-ups, 18 pistols to box
8 pull-ups, 16 pistols to box
6 pull-ups, 16 pistols to box
4 pull-ups 14 pistols to box
2 pull-ups 12 pistols to box


Handstand kick-up attempts and 100 rope skips

No mobility work

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