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 19, 2016


Wednesday, October 19, 2016

Oracle Gym

3:00 PM

Row 5 minutes


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

4x4x225# E3M

This felt surprisingly good to kick off week 6 of my deadlift program


5x2 EMOM
5x1+10# EMOM

Arm Bar/Turkish Get Up 3x each arm

Bear crawl

KB Halos


Headstand, 2x HSPU to 9" block, 2x HS lower to 6" block, 2x wall walk-ups

50 minutes total workout

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