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.

Tuesday, October 4, 2016

Back Squat

Tuesday, October 4, 2016

24 Hour Fitness

(6:00 AM) with Aziz

Warm Up

4 laps on track, foam rolling, Sampson stretch

Walking Lunges

1 lap around track (133 yards)
1/2 lap around track (66 yards)

Box Jumps

Progress through 4 heights 12", 18", 24" and 30"

I was pretty confident through 24 inches.  It took me a little bit to get 30 inches again, but I did do 3 box jumps at that height.

Back Squat

Warm up with 45#, 95#, 135#

5x155#
3x165#
3x185#

Core Work

3x5 Knees to Elbow
3x15 Mason Twists with 10# med ball

Total work out 1 hour

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