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.

Sunday, December 18, 2016

Squat Cleans

Sunday, December 18, 2016

Aspire Fitness

8:45 AM

Warm up on treadmill, 7 minutes, walk-run-walk

Box Jumps

5x10 at 18", 24", 24", 24", 24"

Deadlift

Warm up with 135# and 185#

3x5@225#

Squat Cleans

Warm up with 45# front squats and 65# squat cleans

3x4@85#

Cool down with 5 minute treadmill walk

50 minutes total workout.

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