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.

Wednesday, December 7, 2016

Old School Exercises

Zercher Squats - Cradle barbell

Bradford Press - Barbell over head and back, focus on moving the shoulder joint

Otis Ups - Anchor feet, crunch weight up to vertical torso

Drag Curls - Supinated grip, drag barbell / EZ curl bar up torso

Scott Press - Named after Larry Scott, the first Mr. Olympia, start with dumbbells in front with arms at 90 degrees, move behind head, focus on scapular retraction and elevation

Vacuums - Train transverse abdominals by drawing belly button to spine (looks like you are sucking your gut in)

Floor Press - Lay on floor and bench press

Pull Overs - Lay with back crosswise on flat bench.  Lower barbell behind head towards floor and pull over chest.

Based on kind of cool video from Buff Dudes on Youtube.  I will certainly add some of the shoulder stuff in warm up and probably the pull overs to improve mobility.

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