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 3, 2016

Kettlebell Swings

Saturday, December 3, 2016

Aspire Fitness

8:55 AM

Warm Up

55 calorie row (4:30), air squats, Sampson stretches

Box Jumps

Consistently jumping on 24" box, did not attempt 30" box.  Started with 5x5 and then a few singles trying to get the nerve to land the 30" box.

Handstand Technique

3x Handstand kick-ups
3x Wall walk-up

Kettlebell Swings

5x12

30#, then 4x40#

35 minute total workout

9 hours sleep

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