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 17, 2016

Bench Press

Monday, October 17, 2016

Oracle Gym

11:40 AM

Row 5 minutes

Bench Press


Jump Rope 10 minutes

With 9 foot beaded rope, drills, double unders, got 14 unbroken twice


7 rounds for time of

10 abmat sit-ups
10 air squats

Finished in 7:20.  Pretty good effort.

40 minutes total workout

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