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 8, 2016

Home Gym

Sunday, May 8, 2016


3:00 PM, self

3.7 mile run, Pomona Loop

Warm up with 8x75# Back Squat, 8x75# Front Squat


5x5 @ 75#


1x5 @ 135#
1x5 @ 165#
1x3 @ 185#
1x1 @ 215#
1x1 @ 235#

Measured out ceiling for gymnastics rings.  Buy one 2x6x8' (need a 4 foot section), 6 lag bolts 4" long, length around 4", diameter at least 3/8", buy 2 eye bolts, diameter at least 3/8", over 2" long to fit through 2x6, mount at 19.5" interval, mount 2x6 across 3 joists.  Hang carabiners and order gymnastics rings from Rogue.

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