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 8, 2015

Crossfit Tabata

Wednesday April 8, 2015

Coach Arik

(8AM) Laura, Marie, Heather, Raf, TJ and me

WU

-3 Times- 8 jumping pull-ups, 8 box jumps (20”), 8 push-ups, 8 air squats

Tabata:  8 rounds of 20 seconds work, 10 seconds rest for each of the 4 exercises:  strict pull-ups (scaled to jumping), 24” box jumps (scaled to 20”), push-ups and air squats.  I managed to get 232 repetitions.  I maintained a pretty steady pace.  My first round was a little over 30 reps for the 4 exercises and dropped steadily to the last round.

Cool down with a 100 yard run around the building, shoulder stretches with bands and then worked on kipping pull-ups form.  Hang, rock torso and head forward and release, swinging back.  When transitioning behind the bar, imagine coiling yourself up like a bow as your arms get closer to horizontal and your feet naturally move forward.  Don’t swing your legs.  Heather warned me that it may not be a good idea to wear rings on my fingers while doing some crossfit movements.


I also broke down and got a zip up sweat-shirt.  They are as comfortable as described, but pricey at $50.

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