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.

Tuesday, April 7, 2015

Fitness Challenge

This month the corporate fitness challenge is pull-ups, push-ups, wall sit, plank and 1 mile treadmill run. I did the challenge today and we chose to do it in the following order:

Push-ups: 26
Wall sit: 1:58
Pull-ups: 4
Plank: 1:26
1 Mile Treadmill Run: 8:22

I felt pretty good about the effort and will certainly take the time to retest at the end of the month. I think I could have pushed harder in a group setting.

I finished my workout with 10 minutes of double under practice and 3x10 scaled knees to bar.

I liked this workout better than the challenge in November which included pull-ups, 1x1 bench press, 1x1 squat, 1 mile run and crunches. That time I scored 7, 205#, 205#, 7:35 and 53 respectively. In that challenge you could make attempts at any time during the month and repeat as often as you cared to.

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