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 27, 2017

Shoulder to Overhead

Friday, January 27, 2017

Aspire Fitness

12:30 PM

Row for 5 minutes, 1000 meters

Shoulder to Overhead (Strict Press)

Warm up with 45# and 65#


85#, 95#, 105#, 115#, 115#

Bench Press




Kip Swings, knee raises, toes to bar - worked on this for about 10 minutes

50 minute total workout

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