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 29, 2016


Thursday, September 29, 2016

Oracle Gym

11:20 AM

Warm Up

5 minute row, air squats, pass throughs, OH squat with PVC, inch worms with push-up, up dog and down dog


Warm up with 45#, 135#, 155# and 185#

5x5 @200# E3OM

Handstand Push-ups

Warmed up with bear crawl, wall walk up and holds.  Then I grabbed a yoga block and tried doing some handstand push-ups.  Yoga blocks are 9" x 6" x 4".  I started with the tall orientation and was able to do a push-up.  I then went to the medium orientation and did 1 + 2 + 2 reps.  Finally I tried the lowest orientation and could lower and hold, but not press up.  Still a very big win for me.

I finished with a teeter, tripod to planks and bridges.

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