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 4, 2017

CrossFit Total

Wednesday, January 4, 2017

Oracle Gym

11:50 AM

Warm Up with 20-20-20, Sampson Stretches

CrossFit Total

Back Squat

Warmed up with 95, 135, 155, 185

Attempts 195, 210, 225 PR!

Shoulder Press

Warmed up with 45, 65, 95, 115

Attempts 125, 135 PR!, (140)


Warmed up with 135, 185, 225

Attempts 275, (295), (295)

Total = 635

Compared to my last CrossFit Total (20150526), when I put I 545, this was a huge PR.

Back Squat 185 to 225
Shoulder Press 125 to 135
Deadlift 235 to 275

I was disappointed that I could not make 295, as I have recently set a PR at 325.  I guess my legs were shot.

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