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.

Sunday, May 1, 2016


Sunday, May 1, 2016

24 Hour Fitness

(9:00AM) self workout

Buy In:  13 laps on track (13 laps/mile), then dynamic warm up

Jump Rope

15 minutes of drills, double unders, double under attempts.  I had better success when jumping higher and strung together 5 in a row (PR!!!).

Hand Stand Kick Ups

Started with Tacke shoulder warm up and bear crawl.  Then hand stand hold and kick up attempts.  On about 5 sets, I managed to get up 3 times with one hold for about 2 seconds.

Pull Ups

Warmed up with kip swings, then did a few strict pull ups, a few kipping pull ups, and a few chest to bar attempts.  I was not getting nearly high enough and would like to bake some bar rows into my training.

Cash Out:  13 laps on track (13 laps/mile), then ab work (6x9 tuck ups) and 10 knees to elbow

1:10 total workout

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