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 12

Ben, Kate and I were led by Coach Arik for the last workout of Fundamentals.  My abs were a little sore and I had a bit of a left knee thing from a run the previous night, but was otherwise in good shape.  We warmed up with a 500m row, shoulder sequence, walking lunges with twist towards forward foot and high skips.  Coach Arik was kind enough to quickly review the moves that I missed from Sessions 9 and 10 which were Turkish get-ups and squat presses.

Squat presses start with the PVC pipe overhead and the elbows pointed towards the floor in a wide grip.  Descend into the squat position and lower the bar behind you, keeping the elbows pointed down.  This is part of a progression to get to cleans, etc.

Turkish get-ups are very meticulous.  Start laying on your back, roll to the side and grab the kettle bell with both hands.  Extend the kettle bell with 1 hand and keep an eye on it the whole time.  Extend the opposite hand and then raise the adjacent knee at a right angle.  Sweep the opposite leg through the “plank” and get into a lunge position.  From here, complete the lunge with the kettle bell and reverse the motion to the floor for 1 repetition.

Our WOD would be a repeat of session 1.  This consisted of a 12 minute AMRAP of 100m row, 8 goblet squats (25# kb), 8 ring rows and 8 push-ups.  Last time I did 4 + 17.  This time in 12 minutes, I was able to get 6 + 12.  I was really proud of the progress I made over the past 4 weeks and look forward to starting a membership to attend 3X/week.

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