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, December 16, 2018

DB Snatch

Sunday, December 29, 2018

X7fit

12:30 PM

Treadmill
2 min, 3% incline, 3 mph
10 min, 1% incline, 4.8 mph

WMCF dynamic warm-up

Deadlift

5x95
5x135
3x185
3x225#

Bench Press

8x95
7x135
4x155
2x175
2x185#

DB Snatch
3 x 10 (5 each arm) @35#

Pull-ups
3-3-2-2

50 minutes total workout

X7fit is starting to look like they will have their act together.  It is still a nice space and close to the house.  Pricing is $30/month for the basics and $70/month for all of the classes and amenities.  On the high end, but not outrageous.  The problem with the initial start up is that their is no energy level in the gym.  It is kind of like having a private gym.  When I was in there were only 4 other people there.

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