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.

Friday, January 20, 2017


Friday, January 20, 2017

Aspire Fitness

11:00 AM

Warm Up

30-20-30, Sampson Stretches, Hip flex, Downward Dog, Up Dog, Jump Rope (singles, drills, doubles)

Set up stations, 100 yards, KB and Box


7 Rounds for time of

100m sprint
19 KB Swings (2 pood)
10 Burpee Box Jump Overs (24")

I scaled this to a 30# KB and and 18" box and while a good hustle, sprint would be a stretch.

I finished the first round in 3 minutes and took a 3 minute rest and then just started going on the 6 minute mark although I finished rounds between 2:55 and 3:15.  My overall time was 39:15 and I was very pleased with that as my original plan to only do 5 rounds was canceled and I did all 7.

Finished with 10 pull-ups


1 hour total workout

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