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

Clean and Jerk

Sunday, November 20, 2016

Aspire Fitness

8:10 AM

Warm Up

5 minute row, Sampson stretches, air squats

Clean and Jerk

Clean/Front Squat/Push Jerk

45#, 65#, 85#, 95#, 115#

Clean and Jerk

155# - failed attempt

Clean/Front Squat/Push Jerk

5 rounds of 2 reps at 95#


EMOM for reps

Strict 5-3-2-2-2

Kipping 5-5

Hand Stand Kick-ups

5 rounds - no measure

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