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.

Thursday, December 8, 2016


Thursday, December 8, 2016

Oracle Gym

10:45 AM

Warm Up

4 minute row, Burgener style warm up with 45# bar bell

Warm up cleans with 45#, 65#, 95#

Warm up dips



135# cleans
ring dips

I scaled to 95# cleans and regular dips and had a tough go of this one.  The cleans typically started with sets of 4-5, before going in sets of 3's.  The dips were always in sets of 3's, less on the last round.  I finished in 12:59 and felt really good about the effort.


50 for time (4:35)

Started out with 5 reps, but by the end it was singles and doubles

Finished with some foam rolling

35 minutes total workout

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