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.

Thursday, February 2, 2017

Handstand Technique

Wednesday, February 2, 2017

Aspire Fitness

11:00 AM

Row - 5 minutes

Shoulder warm up

Handstand Technique

3-3-1 (kick-ups, wall walk ups)

Pull-ups

Strict 4-3-3

Weighted 2 x 10# then 1 x 1 x 25#

then several kipping, trying to get a rhythm going, but only managed sets of 2-3

30 air squats, then tried to get going on squat cleans.  Not feeling it.

Push-Press 

5x65#
3x3x95#

Pistols

3x8 each leg to bench

1 hour total workout

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