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, August 2, 2016


Tuesday, August 2, 2016

24 Hour Fitness

(6:00 AM) with Aziz

Warm Up

4 laps on track, foam rolling, banded ankle and shoulder stretches

Walking Lunges

1 lap around track (115 lunges) with 10# dumbbell in each hand


5x15 @ 95#, 105#, 115#, 125#, 135#


2 Rounds of 30 second stations:

KB Swings (12kg)
Wall Ball shots (12# to 10')
Battle Ropes (alternating arms)

Not a bad little routine, I could manage 40 reps/rounds, but took a break about 20 seconds into the Battle ropes.

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