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, November 25, 2017


Friday, November 24, 2017

Aspire Fitness

9:15 AM

Treadmill - 10 min, 5.0mph, 1.0% incline

Jump Rope - 5 min, singles, doubles, drills


Modified from CrossFit WOD 20171124 (half reps)


KB Swings (35#)
Abmat Sit-ups

11:00 minutes

Finished with a couple pull-ups

45 minutes total workout

Bike Ride - Surly Cross Check - 86th Parkway out and back ~7 miles, 35 minutes

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