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 24, 2016


Monday, October 24, 2016

Oracle Gym

11:45 AM

Row - 5 minutes


Warm-up with 135#, 155#, 185#, 205# along with some air squats



The last set was really tough.  I could keep reasonable speed at 225# and 235#, but was just fighting for the 265# sets.

Bench Press


This was a pretty good rep scheme and I managed

95#, 115#, 135#, 155# and 175# respectively.

45 minutes total workout

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