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 30, 2016


Saturday, November 26, 2016

National Training Center

9:00 AM

Row - 5 minutes


Bench Press

Warm up with 45#, 95# and 115#

Train with 3x5@135#


Warm up with 60kg and 80kg

Train with 3x5@100kg


Technique work, 3 sets of 5 reps at 35#

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