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, September 26, 2016

Box Jumps

Saturday, September 24, 2016

Garage Gym

8:55 AM

Warm Up

1/3 mile run in park

Jump Rope (15 min)

Single, drills, double attempts

17 doubles unbroken, PR!

Handstand Push Up Progression (15 min)

Pass throughs, air squats, OH squats with PVC - 10-10-10

Teeters, handstand holds, lower/raise to 2 pillows, lower to 1 pillow

Forward roll, hollow body hold, Superman, bridge attempts, candlestick to pancake

Box Jumps

10 to 20"
8-6-6-4-4 to 24"

KB Swings

15-12-9 with 35#
5 with 53#

GHD Sit-ups

5-2 (right psoas felt tight)

1 hour total workout



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