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, June 3, 2017

Back Squats

Saturday, June 3, 2017

Aspire Fitness

8:10 AM

Warm Up

10 minutes on Concept 2, around 2000 yards

WMCF dynamic warm-up

Back Squat

10x45#
8x65#
8x95#
5x115#
5x135#

Pass throughs, Overhead Squat with PVC

Sit-ups

4 rounds of

15 abmat sit-ups
60 yard walk

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