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.

Sunday, October 30, 2016


Sunday, October 30, 2016

Aspire Fitness

8:30 AM

Warm Up

Dynamic stretching, 5 minute row


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

Main sets



Sled Pushes

10x30 yards empty EMOM

Toes to Bar

5x5 reps EMOM

55 minutes total workout

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