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.

Tuesday, December 13, 2016

16.5 Super Scaled

Tuesday, December 13, 2016

Oracle Gym

11:30 AM

Warm Up

Easy foam rolling, pass through, a couple of burpees and thrusters.

16.5 super scaled


65# Thrusters
Burpees over the bar

I was looking for a 20 minute workout including burpees so I dropped the round of 21 and did not use the 95# Rx weight.  This was still a grueling workout.  I finished in 20:27 and felt really good about the effort.


21 total (3, 2 then singles)

Finished with 5 minutes on treadmill

45 minute total workout

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