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

Box Jumps

Saturday, November 19, 2016

Aspire Fitness

8:00 AM

Warm Up

6 minutes on treadmill, Sampson stretches, bear crawl, Frankenstein walks (hip pivots)

Box Jumps

6 rounds of 1 minute on 1 minute off
13 reps at 18"
10 reps at 24"

Handstand Holds

5 rounds - no measure

Strict Press

10x45#
8x65#
5x75#
3x95#
2x105#
1x115#
1x125# - failed attempt

Sled Pushes

4 rounds of 40 yards with Xtreme Monkey + 45#
1 minute rest between rounds

50 minute total workout

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