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, November 2, 2016


Wednesday, November 2, 2016

Oracle Gym

11:45 AM

Row for 5 minutes, 1,100 meters


Warm up with 135#, 155#, 185#, 205#, 225#

3x3@235# E3M


10 sets EMOM

I got 3 on the first two sets
I got 2 on the last eight sets
22 total reps

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