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, February 28, 2017

Kipping Pull-ups

Tuesday, February 28, 2017

Aspire Fitness

2:00 PM

Warm Up

Jump Rope - singles, drills, doubles 5 rounds of 30 seconds on 30 seconds rest - was getting between 15 and 20 doubles

WMCF Dynamic Warm Up


Superman/Hollow Body Holds
Kip Swings
2 strict pull-ups
Kipping Pull-ups 4-3-3
Attempted a few chest to bar pull-ups

Handstand Kick-ups

3 holds


10 rounds of 10 abmat sit-ups and 10 air squats

5 rounds - rest - 3 rounds rest - 2 rounds rest

40 minute total workout

Cooled down with 15 minute walk on treadmill

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