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.

Sunday, June 11, 2017

Back Squat

Saturday, June 10, 2017

Aspire Fitness

8:20 AM

Warm Up

5 minute row
Sampson stretches plus WMCF Dynamic Warm-up
Jump Rope - singles, drills, doubles (one good stretch of 10+)

Handstand Technique

Handstand kick-ups
Wall walk-ups

Back Squats

5x45#
5x65#
5x95#
5x115#
5x135#
3x155#
2x175#

50 minutes total workout

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