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 12, 2016

Hang Power Clean

Saturday, September 10, 2016

24 Hour Fitness

(7:45 AM)

Warm Up

4 laps on track, 5 inch worms with push-up, up dog, down dog.


30 for quality (hands on ground, lower smooth, extend chest upwards, pop hips, raise torso and jump)

Box Jumps

30 for quality

Box Jump Offs

30 as prep for back flip progression

Hand Stand Kick-ups Holds

I tried lowering a couple of times, but only made it part way.

Held one for 25 seconds.  PR!!

Hang Power Clean

Warm up with 45#, 65# and 85#

2x95# with Front Squat
2x105# with Front Squat
2x115# with Front Squat
1x145# - Failed

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