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.

Saturday, December 17, 2016

Gymnastics

Saturday, December 17, 2016

Aspire Fitness

9:45 AM

Treadmill

7 minutes walk/run

Handstand

5x kick-up and hold
5x wall walk-ups

Pull-ups

5x2 Jumping Chest to Bar, try to hold and lower, but this didn't go so well
5x Jumping Muscle Up, again this did not go so well

Strict Press

5x65#
3x95#
1x115#
3x95#
5x65#

45 minutes total workout plus 30 minutes snow shoveling

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