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.

Friday, September 23, 2016


Friday, September 23, 2016

Oracle Gym

11:45 AM

Warm Up

Calf smash, piriformis, foam roll posterior chain.  Lunge and stretch out hips and ankles


3.33 miles (35:22, 10:37 min/mile)

Felt really good, wore calf sleeves and settled into good tempo on miles 2 & 3.

Finish with mobility

Stiff leg deadlifts to open hamstrings, couch stretch, calf raise machine

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