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.

Tuesday, December 6, 2016

Shoulder Press

Tuesday, December 6, 2016

Oracle Gym

11:35 AM

Warm Up

1 mile run on treadmill, 1.0% incline, 5.6 mph

Plank

Part of 12 days of fitness

5 minutes total

60 sec on 30 sec rest
60 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest

Metcon

21-18-15-12-9-6-3 of abmat sit-ups and shoulder presses (45#)

The shoulder presses were brutal and the overall workout took me 11:02 to complete.  Workout is from main site which called for GHD sit-ups and 95# shoulder presses.

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