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, August 28, 2018

Wall Ball Shots

Tuesday, August 28, 2018

Aspire Fitness

12:45 PM

WMCF Dynamic warm-up

Banded shoulder stretches

Jump Rope - singles, drills, 5x max reps - 12, 20, 20, 38 (PR!), 12

Wall Ball Shots
4x10 reps with 50 yard walk between sets
14# ball to 10' target

5 Pull-ups

Deadlift
3x8x135#

40 minutes total workout

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