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.

Friday, July 8, 2016

Bench Press

Thursday, July 7, 2016

Oracle Gym

3:20 PM

Warm Up

Row 1000m focus on good form, drills.  Foam rolling

Overhead Squat

5@45#, 50#, 55#, 60#
4@65#
2@70#
1@75# - did not go to full depth

Jump Rope 

Did some drills, double under attempts with beaded rope and various other ropes at the gym.  I forgot mine.  15 minutes total.

Bench Press

5@45#
8@95#
7@135#
5@155#
2@175#
1@185#

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