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 26, 2016

Front Squat

Wednesday, October 26, 2016

Oracle Gym

12:20 PM

Jump Rope

15 minutes of drills, singles, doubles, really struggled today, best was 7 unbroken double unders


5 rounds of 2 pull-ups and 8 abmat sit-ups, 1 minute rest, 5 rounds of 2 pull-ups and 8 abmat sit-ups.  This was a nice little couplet.  I did not time the first set, but the second was 4 minutes.

Front Squat

6x5@95# E2M

This was a good weight and let me concentrate on form

In memoriam

I knew the fitness center was getting some new equipment.  However, I did not realize my beloved cast iron Ivanko and Standard 45# plates along with the plethora of 35#, 25#, 10#, 5# and 2.5# of various makes and models would be retired for some crappy VTX easy grip urethane coated plates.  The out gassing from the new equipment will fade, but the satisfying feel of iron will be difficult to replace.  I grew up with metal plates and accepted urethane coating in most commercial gyms.  I have been using the metal plates since I started at StorageTek in 1997 and the nostalgia impact will be significantly more devastating than the fitness impact.

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