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, May 13, 2017

Overhead Press

Friday, May 12, 2017

Aspire Fitness

8:30 AM

Warm Up

10 minute row (just over 1000m)

WMCF Dynamic Warm Up

Jump Rope - singles, drills, doubles

24" Box Jumps (5 reps EMOM)

Overhead Press

3 sets (45#, 65#?)

45 minute total workout


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