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


Sunday, October 2, 2016

Aspire Fitness

9:20 AM

Warm Up

5 minute row, inchworms


Warm up with 45#, 135#, 155#, 185#, 205#


This felt pretty good and I was going roughly E3OM

Pull-ups, air squats, kip swing attempts for about 15 minutes

Sled Push

4x30 yards Xtreme Monkey + 45# EMOM
1 minute rest
4x30 yards Xtreme Monkey empty EMOM

no cool down/mobility

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