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, January 11, 2017

Clean & Jerk

Wednesday, January 11, 2017

Oracle Gym

11:45 AM

Jump Rope

15 minutes of singles, drills and doubles, got 10 unbroken

Handstand Technique

Kick-ups, Wall Walk-ups, HSPU to 9" and 6" block, lowers to 4" block

HSPU progression with feet on bench (5-3-3-3-3)

Clean and Jerk

Warm up with 30-20-30, light deadlift, light front squat

Dropping into a full squat with each rep

5x65#
4x75#
3x85#
2x95#

These felt really smooth.  I took a reasonable break and reset between reps.  Focus was on speed and stable positions.


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