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, August 23, 2018

Powerlifting

Wednesday, August 22, 2018

Aspire Fitness

8:15 AM

Row - 5 mins

WMCF dynamic warm up

20 pass throughs
20 PVC OH squats

2 rounds of
10 push ups
5 pull ups

Back Squat
8x45
8x65
5x95

Deadlift
8x95
8x95

Bench Press
8x45
8x65
6x95

1 hour total workout

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