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 17, 2017

Squat Cleans

Monday, January 16, 2017

Aspire Fitness

3:25 PM

Jump Rope - 5 min

Box Jumps

10x18"
10x24"
4x3x30"

Handstand Technique

3-2-1

Handstand Kick-ups
Wall Walk-ups

30-20-30

Squat Cleans

5-5-5-5-5

45-65-65-75-75#

Front Squats

3x4 @ 95#

1 hour total workout

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