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.

Tuesday, January 23, 2018

Wall Ball Shots

Tuesday, January 23, 2018

Aspire Fitness

8:10 AM

Treadmill - 5.0 mph, 1.0% incline, 10 minutes

WMCF dynamic warm-up

Banded shoulder stretches

Wall Ball Shots - 5x10x14# to 10' target

Pull-ups - 2-2-2

Pike Push-ups 3-3-3-3

40 minutes total workout 

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