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.

Monday, April 18, 2016


Monday, April 18, 2016

Oracle Gym

(1:30 PM)

Warm Up

20 minutes on treadmill, 1.0% incline, 5.6 mph.  Stretching including pass thru's, deep squat, foam roller on shoulders, good mornings with PVC


Modeled after main site

Overhead Squat
2 reps @ 45-50-55-60-45#, I was losing range of motion as the weight went up.

Front Squat
2 reps @ 75-95-115-125-135#

Back Squat
2 reps @ 135-145-155-165-175#

I felt really good about weights and form on back squat.  Front Squat had good range of motion, but not as steady as I remember.  Finished with squat against wall.

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