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.

Wednesday, July 13, 2016

Front Squat

Wednesday, July 13, 2016

Oracle Gym

11:00 AM

Warm Up

Run 10 minutes on treadmill, 5.6 mph, 1.0% incline, then foam roller, pass throughs, bear crawl, and Tacke shoulder sequence.

Hand Stand Work

15 minutes of wall walk ups and kick up to overhead

Felt really good today.  I was pretty close to the wall on walk-ups and was releasing 1 foot.  On the hand stand kick-ups, I could get up most rounds, but am still struggling to hold the position.

Front Squat

5x45#
5x95#
5x115#
5x135#
2x145#
2x155#

Lower back felt really tight from yesterday.

Finish with
10 sit-ups, hang from pull-up bar
10 sit-ups, hang from top position
10 sit-ups, 1 pull-up

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