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, January 31, 2017


Tuesday, January 31, 2017

Aspire Fitness

2:00 PM

Warm Up

Jump rope - singles, drills, doubles (not going well today)

WOD prep - box jumps, front squat - 45#, 95# row for a minute


5 rounds of 3 minutes to complete

10 Front Squats 185# - scaled to 95#
10 Box Jumps 36" - scaled to 24"
Row for max calories

Rest 3 minutes between rounds

This was an interesting workout that I scaled appropriately.  I could do the squats without racking the bar.  I finished each round of squats in around 40 seconds.  The box jumps were really tough after the front squats and I was typically left with around a minute to row for calories.  I ended up with 15, 14, 12, 12, and 11 calories for the 5 rounds.  3 minutes was the right amount of rest.

Finished with mobility - wall squat, couch stretch

50 minutes total workout.

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