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 3, 2015

Crossfit Undeniable On Ramp Session 11

I missed sessions 9 & 10 as I was traveling, but Anne, Lindsey and I got together with Coach Zach for Session 11.  For a warm-up, we did a 400m run, shoulder sequence, and this sequence where we bend down to touch our toes, walk our hands out, do a push-up and then walk our feet forward.  The workout today was a “choose your own adventure” and we talked about the components of a workout.  Rather than total effort, we opted for an AMRAP and settled on 11 minutes.  We decided to do box jumps (7), knees-to-elbows (7), bear crawls (20 yards), and kettle bell swings (7).

I used a 20 inch ply-box.  For knees-to-elbows, I did the first round as prescribed, but switched to 14 of the scaled version for subsequent rounds.  We did the bear crawls weighted, which was quite the effort.  I used 25 lb dumbbells and walked them down, turned around and walked them back in a bear crawl.  I used a 35 lb kettle bell for swings.

I managed 4 + 17 for the workout.  This was on par with Anne, but a full round behind Lindsey.  I paced myself well, but the effort was getting to me.  I left pretty good sweat angels on the floor.

Our nutrition talk was on post workout shakes and drinks.  We had a chance to try FitAid recovery drink and SFH Protein powder.  Both were light and reasonably palatable.  The FitAid reminded me of FRS recovery.

I also need to make a decision on whether or not to continue Crossfit.  If I do, I will stick with Crossfit Undeniable for now.  The only other convenient option is MBS Crossfit near my office.

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