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


Monday, September 26, 2016

Oracle Gym

12:15 PM

Warm Up

5 minute row (1100m, 64 calories), foam rolling

Jump Rope (15 min)

drills, singles, doubles - 13 unbroken


12 Rounds for time of

3 Dips
7 Ab-mat Sit-ups

Good workout.  Finished in 8:21.  I was originally planning for 10 rounds, then considered a 12 minute AMRAP before settling on 12 rounds.

cool down with some down dog, up dog

45 minutes total workout

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