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

Squats

Sunday, July 24, 2016

24 Hour Fitness

1:15 PM

Warm Up

15 minute warm up including 4 laps on track, banded ankles, shoulders and air squats

Squats

OH Squat

8x45#
7x55#
6x65#

Front Squat

6x95#
5x115#
5x125#

Back Squat

6x135#
5x155#
3x165#

Technique work

Did some T2B, but could not kip effectively.  Did a few leg raises with good kipping motion.

Pull-ups did around 10 (half strict & half kipping)

Battle Ropes did 3 sets of alternating up and down and sidewinders

Box Jumps (24") 10-8-6-4-2

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