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.

Monday, May 15, 2017

Deadlift

Monday, May 15, 2017

Aspire Fitness

8:10 AM

Warm Up

10 minute treadmill (1.0% incline, 5.4 mph)

WMCF Dynamic warm-up

Jump Rope - singles, drills, doubles (13 unbroken, 50 total)

Handstand Technique

3x kick-up hold (left/right hand release)
3x wall walk up

Deadlift

8x95#
5x135#
3x155#
3x155#

50 minute total workout

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