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.

Thursday, May 11, 2017

Tune - Up

Thursday, May 11, 2017

Aspire Fitness

8:00 AM

10 minute run at 5.4 mph, 1.0% incline

WMCF Dynamic Warm-up

3 rounds of 15 air squats, 5 push-ups and 5-3-2 pull-ups

Jump Rope - singles, drill, doubles (53, with 13 of those unbroken)

3x handstand kick-ups
3x wall walk-ups

Deadlift - 3x8 at 95#

Benchpress - 2x8 at 95#

50 minutes total workout

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