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

Deadlift

Sunday, October 17, 2016

Aspire Fitness

8:50 AM

Row 5 minutes

Deadlift

5x135#
5x185#
4x205#

3x235#
2x255#
1x1x1x265#

E3OM

Pull-ups

As many reps as reasonable, 10 minute EMOM, 27 reps total (5 on first round)

Finished with box jumps and handstand kick-ups.  I was only jumping on the low box (around 24") and was 7 ups for 10 attempts on the handstand kick-ups.

70 minute total workout.

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