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.

Saturday, February 25, 2017


Saturday, February 25, 2017

Aspire Fitness

9:20 AM

Jump Rope

singles, drills, then 4x25 doubles


4-3-3 BW
2-2 BW+10
1-1 BW+25

Handstand Push-up


Handstand Kick-up
Wall Walk-up


Feet on Box Handstand Push-up

Finish with 1 mile run, 6.0mph, 2% incline

55 minute total workout

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