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, April 17, 2015

Crossfit Push-Ups

Friday, April 17, 2015

Coach Jared

(6AM) Nick, Whit, Esther, Mike and me

WU

3 minutes double under (I still can’t string any together), bear crawl, crab walk, the “Spiderman” (stay low, elbow and same side knee come together to open up hips), duck walk (get in a squat position and move forward), inch worm, 8 cartwheels (4/4; I used a 24 inch box for these).  The warm-up was pretty tough and I was looking forward to mobility just to catch my breath.

Mobility:

Couch Stretch

Metcon:

AMRAP – Reps.  6 rounds for reps:  2 minutes of 250m row and maximum effort push-ups.  Rest for 2 minutes between rounds.  This is one of the first Metcons that I did as prescribed (Rx).  I completed 90 push-ups (20, 17, 14, 13, 13, 13).


This was my first time meeting Jared.  He is a nice guy and works to build an energy level.  I think I did not get as much feedback as usual as I am finally starting to understand some of the moves like rowing and push-ups which we have done several times over the past few weeks.

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