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.

Thursday, March 1, 2018

Overhead Press

Wednesday, February 28, 2018

Aspire Fitness

8:10 AM

Treadmill  - 1.0% incline,
2 min - 3 mph
2 min - 5 mph
2 min - 3 mph
2 min - 5 mph
2 min - 3 mph

Foam rolling

Banded shoulder stretches

Double Unders

10 rounds of max reps in 20 seconds, EMOM
Worst round 13, best round 27, usually around 20.

Overhead Press

8x45
8x65
5x85
5x85

35 minutest total workout

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