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.

Sunday, November 25, 2018

Baseline - Deadlift

Sunday, November 25, 2018


9:05 AM

Treadmill - 5 min, 3% incline, 3 mph

WMCF Dynamic Warm-up

500m row
40 air squat
30 sit-ups
20 push-ups
10 pull-ups



Foam rolling

40 minutes total workout

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