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 2

The usual suspects showed up for another round of Crossfit®.  My shoulders were a little sore, but there were no other ill effects from session 1.  We were reminded about nutrition and then started warming up with 500m on the rowing machine (about 2.5 minutes), lunge type stretches and walking punt kicks.  We stretched out our shoulders with a length of PVC pipe and then started discussing the Workout of the Day (WOD) exercises which would be deadlifts, presses and sit-ups.

Deadlifts were done with a 55lb kettlebell (other weights were available).  Feet shoulder width apart, shins at 90 degrees, butt back, then grab the weight and stand up keeping the shins at around 90 degrees.

Presses were done with a 35lb barbell (45lb and 15lb were also available).  Feet slightly wider apart, tight quads, tight butt, tight abs, start with barbell under chin, elbows forward, push up until arms are locked and push head through (forward)

Sit-ups were done with a with an ab mat by Rogue Fitness.  Start with feet touching in a butterfly stretch position, go back touch the floor near your head with your hands, go forward touch the floor near your feet.

This routine was repeated 10-9-8-7-6-5-4-3-2-1 for time.  I managed 10:42, while my cohorts were about 3 minutes faster.  Again, I felt pretty good about my effort.

We finished with a cooking lesson on healthy chicken tacos and a sales pitch.  Signing up in the first week gets you a t-shirt and sports drink free.  Both of my cohorts had already purchased packages.  For a 3 month package it is $200/month.  6 months is $170/month.  12 months is $160/month.  Finally 18 months is $150/month.  These prices may seem steep, but you are getting well organized coached workouts.  Classes are typically capped at 10 or 15 individuals.  Private coaching would be considerably more expensive.

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