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 25, 2016

Power Cleans

Monday, July 25, 2016

Oracle Gym

(11:55 AM)

Warm Up

20 minutes starting with 1000m row, foam rolling, 3 times 10 PVC Good Mornings, 10 PVC pass throughs, abbreviated Burgener warm up.

MetCon

21-15-9

Power Cleans (75#)
Burpees

Fitness for men was supposed to be 95#, but I dialed this down.  Even with the lighter weight, I still had to break down the sets.  I finished in 11:18, which did not seem fast, but it was a solid effort for me.

After cooling off, I did about 10 minutes of handstand stuff that went horribly.  I did another 10 minutes of beaded jump rope (backwards and forwards).  Backwards was not nearly as weird as I thought it would be and I could quickly string together 20 singles unbroken.  The beaded rope was also much easier to do the single-single-double drill with.

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