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.

Saturday, November 10, 2018

Front Squat

Tuesday, November 6, 2018

Treadmill 1.0% incline
1 min - 3 mph
5 min - 5 mph
1 min - 3 mph
5 min - 5 mph
3 min - 3 mph

WMCF Dynamic warm-up

Cindy - 2 rounds

2x5x24" Box Jumps

Front Squat
5x45#
5x65#
5x75#

40 minutes

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