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 31, 2016

Overhead Walking Lunges

Saturday, December 31, 2016

Aspire Fitness

10:30 AM

Jump Rope - 10 minutes

singles, drills, doubles (got 17 unbroken!)

Walking Lunges

2x20 yards
1x20 yards + 10# plate OH
2x10 yards + 25# plate OH
2x10 yards + 35# plate OH (failed second set, stopped at 4 paces, my left high quad felt tight)

Ring Pull-ups

8x singles, working on L-sit progression


6x3 reps


5x kick-ups

50 minute total workout

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