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.

Friday, June 21, 2019


I have still been focusing on nutrition, but have been recently challenged by dental surgery, which for the time being means hard, crunchy foods are out.  This is good in terms of eliminating pretzels and chips.  It has also been a negative in terms of making carrots, radishes, nuts and seeds off limits for the last week.

However, in terms of the scale, I am still continuing to see results, by eating "cleaner" and not eating between meals. 

I weighed in at 181# with an abdominal measurement of 38.5".  This is down from 201# and 42.0" last fall.

I would like to blame the nature of shift work, but plenty of folks were able to stay fit.  For me, a mindset was that these hours are brutal, if I need a treat or an indulgence to get me through the next 4 hours so what.  That could look like sugary snacks, soda, caffeine, nicotine, energy drinks, on line shopping or any number of indulgences that can become routine.

I have a lot of things in my favor now.  I work 200 yards from a Crossfit gym.  I work 40 hours/week.  I have the opportunity to rest and recover.  I have access to healthy meals.  I got a nudge from my blood work showing elevated A1C.

For breakfast this morning, I had 2 eggs scrambled in butter, avocado toast, strawberries, orange juice and a chai latte.

For lunch I packed a chicken wrap, strawberries, apple sauce, banana, Larabar and a diet coke.

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