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 14, 2016


Sunday, November 14, 2016

Aspire Fitness

9:20 AM

Row 5 minutes


Warm up with 135#, 185#, 225#


275# - made
295# - made
315# - made
335# - failed
325# - made, PR!!!

So ends the Surovekskey deadlift program.  I started with a recent 1RM of 275# and made good progress and felt really confident about my deadlift.  I was thrilled to get back to 315# (my all time best) and even add 10#.


Strict - 4-3-3-3
Kipping - 5-3
C2B - 1-1-1-1

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