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.

Thursday, September 8, 2016


Thursday, September 8th, 2016

Oracle Gym

12:00 PM


3.34 miles (37:15, 11:10 min/mile pace)


10x3 reps warming up with air squats and good mornings between sets


5x10 E3OM

I used 135# and this was surprisingly tough.  I did all the sets unbroken touch and go.  Even with the hook grip, hold the bar for the 45 second sets was not trivial.  I definitely need to spend more time on this.  I felt good about set up and torso stability.

Finished with mobility - Squat against wall and couch stretch

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