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.

Wednesday, February 6, 2019

February Pull-up Challenge

Day 01

supposed to be Feb 4

completed Feb 6

20 negative pull-ups
25 ring rows
2x30 second plank

Day 02

supposed to be Feb 5

completed ???

set of max effort push-ups

then 3 sets of 40% of max effort push-ups (eg max 10, 3 sets of 4)

Day 03

supposed to be Feb 6

completed ???

rest day

Day 04

30 negative pull-ups

3 sets of max effort dead hang

Day 05

Set of max effort push-ups

5 sets of 25% of max effort set

Day 06

45 negative pull-ups

3 sets of max effort flexed arm hangs

20 inverted rows

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