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.

Sunday, January 1, 2017


Sunday, January 1, 2017

Aspire Fitness

2:30 PM

Jump Rope - 8 minutes

1 minute rounds of singles, doubles were not going well

WOD warm-up - air squats, thrusters, treadmill run, shoulder warm-up


4-3 - unweighted
1 + 10#
1 + 25#
1 + 30# 
1 + 35#

Main Site WOD

21 DB thrusters
400m run
18 DB thrusters
400m run
15 DB thrusters
400m run

I used 20# DB and was very surprised at how tough it was.  I broke up the thrusters into set of 2-3 to get through the round and finished in 13:49.  It was kind of weird to do treadmill runs and I was fiddling with my pace quite a bit.

Finished with HSPU progression.  Feet on box (5-3-3-2 reps).  Then 3 handstand kick-ups and a wall squat

Right upper quad still felt tense.

1 hour total workout

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