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, October 3, 2016

Bench Press

Monday, October 3, 2016

Oracle Gym

12:10 PM

Warm Up

5 minute row, pass throughs, KB halos

Bench Press

Warm up with 45#, 95#, 115# then

5x5 at 135#, 140#, 145#, 150#, 155# E3OM

This was surprisingly difficult and I even asked for a spot the last two sets.


10 rounds for time of

2 pull-ups
8 abmat sit-ups

I finished this in 8:15 and felt pretty good about the effort.  My abs were certainly taxed.

Finished with some plank, down dog, up dog sequences

40 minutes total workout

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