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.

Monday, April 13, 2015

Paralette Shoot Through

Monday, April 13, 2015

Coach Arik

(6AM) Nick, Theresa, Erik, Mike, Kate and me

WU

400m run then two rounds of 5 pull-ups, 10 push-ups and 15 air squats.  On the first round I did 3 strict pull-ups and 2 jumping pull-ups.  On the second round, Kate assisted me at the ankles for 5 pull-ups.

Metcon:

400m run with paralette, 15 kb (55#) swing, 15 box jumps (24”), 400 m run with paralette, 20 kb swing, 20 box jumps, 200m run, 15 paralette shoot throughs, 200m run with both paralettes.

This was one of those goofy workouts that gave me a negative view of crossfit before I started.  In essence you are running with bulky objects.  This is great for developing general physical preparedness, but doesn’t directly translate other sports sports.

The paralette shoot through was new.  Start in a plank with hands on the center of the paralettes, do a push up, pop the feet below your body and land in a reverse plank with hips high, then dip and rise and pop the feet back below your body.  Both feet should come up together and engaging your abs is required for the motion.  Back to the original plank is 1 repetition.

I scaled the workout to use 35# kb and a 20” box.  It was still pretty exhausting and my form was abhorrent on the shoot through.  The forward was OK, but the reverse was ugly.  I finished in 15:17 and felt pretty good about the effort.


We got done 20 minutes early and finished with shoulder stretches.  I spent some time on the rings and pull-up bar.  Nick recommended that once I had 5 strict pull-ups, I would have the shoulder strength for kipping pull-ups.

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