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.

Monday, January 9, 2017

Overhead Squat

January 9, 2017

Oracle Gym

12:20 PM

Warm Up

Jump Rope, 30-20-30

Overhead Squat


45#, 55#, 65#, 70#, 75# (2 reps only)

Then did a few sets at 45# and some PVC wall squats.  I wore my regular trainers instead of lifting shoes.


3-3-2-2-2, these felt horrible


5 rounds of 5 reps each side, starting around 24" and dropping to around 20" (flat bench) for the last 3 sets.

50 minutes total workout

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