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, January 15, 2017

Filthy Fifty

Sunday, January 15, 2017

Aspire Fitness

9:50 AM

Warm Up

20-20-20, went through setting up stations

Filthy Fifty

50 Box Jumps 24"
50 Jumping Pull-ups
50 KB Swings 25# (Rx was 35#)
50 Lunges
50 Knees to Elbows
50 Push Presses (45#)
50 Hip Extensions (Sub Good Mornings 45#)
25 Wall Ball Shots (20# to 10') scaled down from 50
25 Burpees (scaled down from 50)
100 Jump Rope (scaled from  50 doubles)

I finished in 40:49, which was slower than last time, but I was pleased with being able to train across a broad time domain.

Compare to 20151202 (37:15)

1:00 total workout.

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