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.

Wednesday, August 30, 2017


Wednesday, August 30, 2017

Aspire Fitness

8:10 AM

Concept 2:  5 minutes, just under 1000 meters

WMCF Dynamic warm-up

Jump Rope - singles, drills, doubles (did not go so well)


6+2 x 95#
6+2 x 135#
4 x 185#
3 x 185#

40 Abmat sit-ups

40 minutest total workout

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