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.

Tuesday, November 22, 2016

5K Row

Tuesday, November 22, 2016

Oracle Gym

11:45 AM

5K Row

22:25.2 PR!!  Average HR = 160, Max HR = 174

This is the 4th time I have attempted a 5K row

4/3/2015 - 24:16
2/12/2016 - 24:50
6/1/2016 - 24:08
11/22/2016 - 22:25

Bulgarian Split Squats

5 rounds of 8 reps each leg with 30 second rest between rounds

Abmat Sit-ups

5 rounds of 15 reps EMOM

I was finishing in 35-40 seconds and had a reasonable rest interval

45 minutes total workout.

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