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, April 27, 2015

Crossfit Double Unders

Monday, April 27, 2016

Coach Arik

(6AM) Whit, Ben, Marie, Laura and me

Metcon:  AMRAP 5 minutes, double unders

This sucked.  I could not string any together.  While my cohorts were getting 100+, I struggled to get 1, much less string them together.  Jumping higher and only shooting for the one helped.  I finished with 22.


Shoulder Circuit, 10 Inch Worms, 10 Pass Through

Metcon:  3 Rounds for Time:  10 Hang Power Clean (135/95#), 10 Ring Dip, 30 AbMat Sit Up, 500m Row. 

A hang power clean means you start from the hang position and finish in the power positions (without doing a squat).  Sequence starts with hook grip, shrug, high elbows, then rotating elbows around.  Pulling the shoulders back a bit and popping with hips made this a lot easier.  I scaled the effort to 75#.  Instead of ring dips, I did bar dips.  The AbMat Sit Ups were the worst part and I really felt the need to break these up.  On top of that, I felt a hotspot developing on my right butt cheek which was not pleasant either.  Overall, I finished in 18:41 and I was much more pleased with this effort than the double unders.

We finished with a 5 minute easy row.

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