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


April 3, 2015

Coach Zach

T Money, Lisa, Nick, Whit, Dalton and me

It finally happened that I showed up late (2 minutes).  I missed the 400m run and started the pass throughs while everybody else was working on Samson complexes.

10 Pass throughs
8 Samson complex - Start with hands interlocked palms facing out, lunge with right knee, lower right elbow to the top of the right foot, extend the right arm up, make sure left leg is extended; this is one repetition, repeat with the opposite knee forward

5000m Row for Time - Set up foot pads so toes could curl over pad.  Pivot straight torso between 1:00 and 11:00 on a clock during row.  You should still follow the legs, arms, arms, legs sequence, but pivoting the torso engages the glutes and hamstrings.  The chain should be kept steady as a swinging chain leads to inefficiencies.  Finally for a long row the cadence should be between 28-30 strokes/minute.  I was corrected a couple of times for bringing the seat too far forward and for pulling with my arms too soon.  My time was 24:15.7

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