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, June 21, 2016

Bench Press

Tuesday, June 21, 2016

Oracle Gym

(1:00 PM)

1000m Row

50 double under (a lot of singles, best unbroken was 5)


8@60# assist
8@50# assist
8@40# assist
6@30# assist
4@20# assist
3@10# assist
3 unassisted

7 x 3 T2B

6x Candlestick to Pancake

Bench Press


Jump Rope - 100 Speed Steps (85 seconds, need 60 seconds for 100 club)

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