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.

Monday, July 8, 2019


Sunday, July 7, 2019

24 Hour Fitness - Seattle


Warm Up

5 min row
Cindy - 4 rounds

Box Jumps

10 at 24"

3 sets of 5 at 30"


OH - 3x3x45
Front - 3x65, 3x95
Back - 3x115, 3x135

Bench Press


Finished with back hyper-extensions and foam rolling

45 minute total workout

Facility Review

Without a doubt, the 24 Hour Fitness facility in Seattle is the nicest 24 Hour Fitness I have ever been in.  Across the street from the Springhill Suites, they allow corporate drop-ins.  I was greeted by a friendly staff who quickly got me logged in for the day.  The main floor has 6 Olympic platforms, a functional fitness area with soft plyo boxes, a stretching area and lots of cardio.

Downstairs is the 4 lane lap pool, free weights and weight machines.  I was pressing and noticed 2 incline benches, 3 flat benches and 1 decline.  It was massive.

Upstairs is the spin room and group class area.

They also have supplements, drinks and misc gear for sale.  All in all, I was very impressed.

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