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.

Saturday, July 2, 2016

Back Squat

Saturday, July 2, 2016

24 Hour Fitness

(8:00 AM)

Warm Up

4 laps around track, foam roller, crab walk, bear crawl, wrist warm up

Wall Walk Ups - About a dozen, focusing on good hollow body hold at top

Jump Rope - drills, double unders.  Struggled at first getting 2-3 at a shot, then slowed rope down and got 25 unbroken!  PR!

Back Squat

5@45#, 95#, 115#, 135#
4@155#
2@175#

Pull-ups - 4-3-2-1, then some T2B work

1:10 total time

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