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, August 27, 2017

Back Squat

Friday, August 25, 2017

Aspire Fitness

2:30 PM

Jump Rope - singles, drills, doubles (31 unbroken PR!!)

WMCF Dynamic Warm-up

Handstand Kick-up and Hold 5x

Back Squat

8x45#
8x65#
8x95#
4x135#
4x135#

Pull-ups 6x

Burpee Box Jump Overs

3x4 reps

40 minutes total workout

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