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, April 29, 2015
Tuesday, April 28, 2015
Wall sit: 1:49
1 mile Treadmill Run: 7:46
This time I had the benefit of doing the challenge with Luke. With somebody watching, it is much easier to squeeze out that extra effort.
I finished the day with 15 minutes of double under technique work.
Monday, April 27, 2015
Friday, April 24, 2015
Thursday, April 23, 2015
Wall sit: 1:30
1 mile Treadmill Run: 7:57
I lapsed on the first 3 categories, but improved my pull-up count by 1 and dropped 25 seconds on the mile run. I was a little worried as my groin and left calf felt tight afterwards.
The final test is next week.
Wednesday, April 22, 2015
Monday, April 20, 2015
Friday, April 17, 2015
Thursday, April 16, 2015
Wednesday, April 15, 2015
- Start with feet shoulder width apart
- Holding PVC at hip crease, extend arms out to comfortably wide grip, use a tuck grip
- Pop the weight straight up, then pop and shrug shoulders
- Raise elbows
- Raise elbows and pop bar straight above head, elbows pointing down
- Pop from feet shoulder width apart to squat stance
- Start with bar above knees and have it bounce between pubis and belly button, with chest high and continue motion
- Start with weight on the ground, chest high, weight back against knees as if it wants to swing forward
- Rise up slowly, pivoting knees back, once above knees, start explosive movement to overhead
Monday, April 13, 2015
Friday, April 10, 2015
Wednesday, April 8, 2015
Tuesday, April 7, 2015
Wall sit: 1:58
1 Mile Treadmill Run: 8:22
I felt pretty good about the effort and will certainly take the time to retest at the end of the month. I think I could have pushed harder in a group setting.
I finished my workout with 10 minutes of double under practice and 3x10 scaled knees to bar.
I liked this workout better than the challenge in November which included pull-ups, 1x1 bench press, 1x1 squat, 1 mile run and crunches. That time I scored 7, 205#, 205#, 7:35 and 53 respectively. In that challenge you could make attempts at any time during the month and repeat as often as you cared to.
Monday, April 6, 2015
Finished with 10 push-ups and a tester pull-up. Still felt pretty tight, but on my way to recovery.
Friday, April 3, 2015
Although it is not the most-used muscle when working the back, the long head of the triceps brachii is the most frequently injured muscle during back lat pull-downs with heavy weights or during chin-ups with added weight.
The latissimus dorsi is a powerful, fan-shaped muscle that attaches the arm to the rib cage, and whose distal tendon is strongly attached to the humerus. This is the main climbing muscle. The long head of the triceps brachii, on the other hand, is a similar muscle whose main function is to extend the forearm and secondarily to bring the arm toward the ribcage. In this way it complements the action of the latissimus dorsi.
Tearing of the long head of the triceps occurs when the muscle is fatigued, most frequently after an improper warm-up. It only takes a sudden relaxation of the latissimus dorsi during chin-ups with added weight to immediately shift the tension to the long head of the triceps.
This tendon my partially tear, most often close to its insertion on the scapula. (fortunately complete tears are infrequent)
Unlike incapacitating shoulder injuries, which may completely halt upper-body training, a tear in the long head of the biceps is less devastating. You can still perform back exercises such as seated rows or T-bar rows and movements for the triceps such as forearm extensions at a high pulley with the elbows next to the body despite the injury as long as you begin with lighter weights.
However, a brief rest period is recommended before beginning upper-body training.