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, July 19, 2016


Tuesday, July 19, 2016

24 Hour Fitness

(6:00 AM) with Aziz

Warm Up

4 laps on track, foam roll, banded ankle mobility



Felt pretty good


4 Rounds of
30 seconds Wall Ball (12# to 10')
30 seconds KB Swings (35# then 25# for last 2 rounds)
30 seconds Mason twists
30 seconds burpee over bar
30 seconds sit-ups

This was a good circuit.  I was getting 12-13 wall ball shots, 11-12 KBS, 11-15 twists, 4 burpees and 10-11 sit-ups.

We finished with 1 lap of walking lunges (unweighted) around the track

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