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.

Sunday, August 7, 2016

Back Squat

Sunday, August 7, 2016

24 Hour Fitness

8:45 AM (60 min total)

Warm Up (15 min)

4 laps around track, foam rolling, bear crawl forwards & backwards,

Jump Rope (15 min)

Drills, double unders and double under attempts.  About 75 including stringing together 16 unbroken!!

Handstand Technique (15 min)

Headstand, 2 wall walk ups then kick-ups.  Several handstand holds for 3-5 seconds.  Felt a lot more comfortable in the handstand position.

Back Squat

12x45#
12x65#
8x95#
8x95#
8x95#

Finished with some wall ball shots.  12# ball to 10' target - 10 reps, 5, reps, 7 reps.  Feeling pretty thrashed.

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