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, December 8, 2018

Clean and Jerk

Saturday, December 8, 2018

Tru-Fit 120th & Federal

1:10 PM

Row - 5 min

WMCF Dynamic warm-up

Rope Climb - 5 x 12'

Box Jumps - 3 x 5 x 30"

Handstand kick-up and hold - 3x

Wall walk-up - 3x

Clean and Jerk

5x65
5x85
5x95
1x105#

50 minutes total workout

The Tru Fit at 120th and Federal is a nice facility.  They have a rig, plenty of CrossFit stuff, GHD, climbing wall, very nice locker rooms and a host of wellness options.  Once the octagon and ring are up, I am sure the space will look a lot smaller.  It is a solid 20 minutes from the house without traffic.  They open early so I could make it work, but I will most likely pursue other options.

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