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 3, 2017


Tuesday, January 3, 2016

Oracle Gym

12:10 PM

No warm-up, jumped right into the main site


3 Rounds for time of:

50 Calorie Row
150 Double Unders (subbed 300 singles with beaded rope)
50 Walking Lunges

This was a long slog.  I finished in 32:45 which I felt pretty good about.  I had to break up the rope skips into blocks of 50.



45 minute total workout

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