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.

Thursday, May 12, 2016

Bench Press

Thursday, May 12, 2016

24 Hour Fitness

(6AM) with Aziz

Warm Up

4 laps around track, arm circles, rotator cuff warm-up, kip swings

Bench Press

5@45#
5@95#
5@115#
3@135#
3@155#
3@175#
1@195#
10@135#

then

10 dips (4, 3, 3), 10 Toes 2 Bar (4, 3, 3), 8 rounds of 20 seconds med ball (6#) rotations with feet off ground.  I was managing about 10 to the right and 10 to the left per round.

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