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 11, 2017


Saturday, February 11, 2017

West Metro CrossFit

(10:00 AM) - Coach Kellen - Aaron, Adam and me

Warm Up

400m run, 10 pass throughs, 10 round the world, 10 overhead round the world, calf stretch, quad stretch, spiderman stretch


Torso angle static, rise up, hit hip hinge, explode up

Build up to heavy single - 45#, 55#, 65#, 75#, 85#, 95#

Drop down to 45# and then 2 times barbell complex (1 power snatch, 2 OHS)

Back Squat


Strict Press / Bent Over Row Complex

5 times

3 Strict Press / 8 Bent Over Row


Great workout.  With Aaron and Adam both being experienced lifters, it felt like I was getting a 1:1 seminar.

Soloman's birthday

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