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.

Friday, November 17, 2017


Friday, November 17, 2017

Aspire Fitness

8:10 AM

Warm Up

Treadmill - 10 min, 1.0% incline, 5.2 mph

Row - 5 min, 1000m

30 pass throughs
20 PVC OH Squat

WMCF Dynamic warm-up

Handstand Kick-ups 3x

4x5 box jumps (24" box)

5x2 pull-ups

5-5-5 (135#)

50 minutes total workout

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