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


Friday, November 25, 2016

National Training Center

8:25 AM

Row - 5 minutes


4 sets of 5 reps

55# (too heavy)

Front Squat

3x5 reps

20kg, 40kg, 50kg

Back Squat

3x5 reps

50kg, 60kg, 60kg

Wall Ball Shots

3x10 reps (10# to 10')

Handstand Kick-ups


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