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 23, 2017

Snatch Balance

Sunday, January 22, 2017

Aspire Fitness

12:50 PM

Warm Up

Jump Rope (8 min), Wall Squats/OH Wall Squats 30/30, Box Jumps 2x10x24"

Snatch Balance

3-3-3-3-3

45-45-45-45-55#

Pistol Progression

3x5 each leg to 20" bench

Walking Lunges

20 yards unweighted
10 yards + 20# curl bar OH
10 yards + 30# curl bar OH

Pull-ups

5-4-4-3

1 hour total workout

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