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, February 3, 2017


Friday, February 3, 2017

Aspire Fitness

11:30 AM

Warm Up

Sampson Stretch, Hip Hinge, Air Squats, Pass Through, PVC OH Squat

Jump Rope - 10 minutes, really good today, got 19 unbroken

Box Jumps - 5 rounds of 10 to 24" box.  Started on 1:15 interval, finished on 1:30 interval



DB OH Walking Lunges

10 yards unweighted.

3x8 yards with 15# DBs


3-2-2 strict

5x3 jumping C2B with slowed lowers.

1 hour total workout

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