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.

Monday, July 11, 2016


Monday, July 11, 2016

Oracle Gym

12:00 PM

Warm Up

Row, foam roller, prep for baseline.


500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

I finished the row in 1:56.1 and the overall workout in 6:39 (4 seconds slower than last July).  I did the squats and sit-ups unbroken, went 10/5/5 on the push-ups and 2-1-1-1-1-1-1-1-1 on the pull-ups.

2RM Back Squat

I warmed up with 45#, 95# and 135# and did efforts at 155#, 175# and 185# to establish a 2 RM.

Cooled down on stationary bike.  (40 minutes total)

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