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, May 3, 2016

Back Squat

Tuesday, May 3, 2016

24 Hour Fitness

(6:00 AM) with Aziz

Warm Up

4 laps around track (13 laps/mile), 5 minutes dynamic warm up (butt kicks, high knees, over the fence, etc.)

Back Squat

5@45#
5@95#
5@135#
5@155#
2@175#
1@185#
2@205# PR!!!

Metcon

2 rounds of 5 stations for reps (1 minute ON, 15 seconds between stations) of Box Jumps (18"), Sit ups, Lunges, Air Squats and Burpees.  First round I got 83 reps, next round I got 86 reps.

No mobility work

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