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.

Friday, December 2, 2016

Bench Press - Back Squat

Friday, December 2, 2016

Oracle Gym

11:40 AM

Warm Up

5 minute row


Bench Press

Warm up with 95#, 115#

3x5x135# (focus on speed)

Back Squat

Warm up with 95#, 115#

3x5x135# (this felt heavy today, focus on pushing knees out)


5 rounds of

10 Abmat sit-ups
1 Handstand hold


10 Pull-ups (3-2-2-2-1)

50 minute total workout

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