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 16, 2016


Wednesday, November 16, 2016

Oracle Gym

11:20 AM

Jump Rope

15 minutes - drills, singles, doubles, best unbroken was 18 reps

Hand Stand

15 minutes - holds, wall walk-ups, HSPU to 8" and 9" blocks


Warm up with 45#, 65#

Work up to heavy single - 75#, 85#, 95#, 105#, failed at 115#

All were power snatches.

Heaving Snatch Balance

4 sets of 3-4 reps at 45#

1:10 total workout

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