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 5, 2016


Wednesday, October 5, 2016

Oracle Gym

11:35 AM

Warm Up

5 minutes on fitness bike, 5 inch worms, Sampson Stretches, air squats


Warm up with 135#, 155# and 185#

Work sets 5x5@205# E3OM

These felt pretty good despite my legs being sore as hell from yesterday.

Today's workout represents day 1 of the 4th week (of 9 weeks) of my deadlift program.

Handstand Push-ups

Warm up with bear crawl, headstand hold, handstand hold.

3x HS Push-up to 9" block
2x HS Push-up to 6" block
1x1x1 HS Lower to 4" block
1x1 HS Lower to 6" block

Finished with mobility, squat against wall for 2 minutes.

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