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 9, 2017

Wall Ball Shots - Bench Press

Saturday, January 7, 2017

Tru Fit

9:15 AM

Jump Rope - 5 min

singles, drills, doubles

Box Jumps

5 rounds of 10 reps - 20", 24", 30", 30", 30"

Tru Fit has soft plyo boxes as well as wooden plyo boxes

Handstand Technique

3x kick-ups
3x wall walk-ups
Feet on box HSPU (4-3-2-3)

Rope Pull-ups

5x2 reps

Uneven Monkey Bars

2 attempts (failed both)

Wall Ball Shots

5 rounds of 10 reps - 14# ball to 10' target

Bench Press

8x95#
5x115#
5x135#
3x155#
2x175#

GHD Sit-ups

3x5 reps

1:00 Total Workout

Tru Fit is a nice club, with a lot of space and some fun equipment.  DB go to 130#.  They don't have a rack for CrossFit bar movements.  I still need to check out the Olympic lifting area, which is much smaller than at Aspire.  I still don't care for the front desk staff.  Hard sell and too much rigmarole to get a trial workout in.

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