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 9, 2016


Sunday, October 9, 2016

Aspire Fitness

8:15 AM

Warm Up

5 minute row, air squats, Romanian Deadlifts (45#)


Warm up with 135#, 155# and 185#



This felt pretty good.  I wore knee sleeves and belt for the work sets.


10 minute EMOM - 4-3-2-2-2-2-2-3-2-2 (24 total)

Handstand Holds

5x, with 40 yard walk between sets

No cool down, 50 minutes total

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