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

Crossfit Tabata

Wednesday, April 29, 2015

Coach Arik

(8AM) Elan, Rafa, Heather and me


Dodge ball, if you get hit do either 15 squats (2), 10 push-ups (2), 15 sit-ups or 20 jumping lunges (2).  We did three 5 minute rounds and I had to do 6 of the penalties as indicated in parenthesis.  I finished with 5 sit-ups since I did not get to do any of those.  On the third round, I slipped and landed nearly flat.  My right arm caught a lot of the blow, but my right triceps felt strained.

Tabata:  32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are jumping lunges, the second 8 are push-ups, the third 8 intervals are sit-ups and finally the last 8 intervals are squats.

The jumping lunges were exhausting.  Somehow I managed to get 76 in the 3:20 of work.  The push-ups were hampered by my triceps.  I still managed 27, but will be paying for those for the next few days.  The sit-ups were hampered by the hot spot on my butt from Monday.  I still got around 40 or 50.  It started to get blurry.  Finally, I finished with squats which I felt pretty good about.  I managed somewhere between 40 and 50.  The final total was 194 repetitions.  The only saving grace is that I Rx’d the workout.

Injury:  My distal triceps is definitely inflamed and moving it hurts.  I tried wrapping with an ace bandage, but that did not seem to help.  I will rest it today and inspect tomorrow on bruising and extent of injury.

Thursday, April 30th

Friday, May 1st

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