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, April 1, 2017

Chelsea (scaled)

Saturday, April 1, 2017

Aspire Fitness

Warm Up

WMCF Dynamic stretching, straight arm hang, kip swings


30 minute EMOM of

5 pull-ups
10 push-ups
15 air squats

I scaled this and started with 3/6/9 through round 16 and then switched to 2/4/6.  The volume was still staggering and ended up being around 75 pull-ups, 150 push-ups and 225 air squats.  I did a pretty good job connecting my kipping pull-ups and was able to do every round unbroken albeit scaled.

Cooled down on treadmill for 10 minutes and 5 minutes stretching