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 27, 2016

Clean & Jerk

Monday, December 26, 2016

Aspire Fitness

8:45 AM

Jump Rope - 10 minutes

singles, doubles, drills

Clean & Jerk

Warm Up with Romanian Deadlift, shoulder mobility, air squats

2 failed attempts at 115#


Front Squat



3x kick-ups
3x wall-walks
3x6 reps knees on box (HSPU progression)
3x2 reps feet on box (HSPU progression)



1-1 + 10#

1 + 25#

finish with kip swings

1:15 total workout

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