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, March 24, 2017

17.5 Unofficial

Friday, March 24, 2017

Aspire Fitness

7:35 PM

10 minute Jump Rope - singles, drills, doubles, best was 17 unbroken

17.5 (s) Unofficial

10 Rounds of:

9 Thrusters (65#)
35 Rope Skips

Rx was 95# thrusters and double unders

I finished in around 17 minutes, splitting the thrusters up into sets of 5 and 4 and taking 10-15 second transitions between rounds.

Cooled down walking on treadmill for 5 minutes then

Strict Pull-up ladder

1-2-3-2-1

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