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.

Monday, November 21, 2016

Back Squat

Monday, November 21, 2016

Oracle Gym

11:55 AM

Warm Up

Jump Rope - 10 minutes, best was 10 unbroken doubles

20 Pass throughs

Air Squats

Back Squat

Warm up with 45#, 65#, 95#, 135#

Work Sets

4x150#
3x165#
2x180#

180# felt heavy as it should considering it is 95% of my 1RM

Bench Press

Warm up with 65#, 95#, 135#

Work Sets

4x150#
3x165#
2x180#

This felt pretty good, but as with Back Squat, the second rep at 180# was a grind.

Cool down with 500m on the rower.

45 minutes total workout.

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