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.

Wednesday, October 12, 2016


Wednesday, October 12, 2016

Oracle Gym

11:50 AM

Warm Up

5 minute row


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

4x4 @ 210# E3OM

Today begins week 5 of my deadlift program and I was pleasantly surprised that the weight felt really good.  I did wear knee sleeves and a belt

Overhead Press

Warm up with 45#, 65#, 85#


I was planning on 5 sets of 3, but the last set felt wonky.  Still got some good weight up (95#, 105#, 115#, 115#)

Finish with Pull-ups/Air Squats

3-2-2-2-1 & 8-8-8-8

50 minutes total workout

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