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.

Monday, December 5, 2016

Clean and Jerk

Sunday, December 4, 2016

Aspire Fitness

8:30 AM

Warm Up

5 minute row
Air Squat
Burgener warm up

Clean & Jerk



5x Chest to bar
5x Kipping


4 rounds of 5 reps each leg to bench

Finished with 3 Handstand Kick-ups

1 hour total workout

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