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, May 4, 2015

Crossfit Chipper

Monday, May 4, 2015

Coach Arik

(6AM) Karly, Mike and me


2 Rounds of 10 Reps:  Samson Stretch with 3 second holds, overhead squat with PVC, sit-ups, back-extensions (supermans), pull-ups, dips.  With my triceps still really tender, I skipped the dips.  Pull-ups felt OK on the way up, but hurt on the way down.  I switched to jumping pull-ups.

Metcon:  (Time) 100m run, 80 air squats, 60 sit-ups, 40 push-ups, 20 pull-ups, 40 burpees, 60 kb swings (53#), 80 wall balls (20#), 100m run.

This was a really tough workout and even if my triceps was in good shape, it would have been tough to Rx.  I could manage push-ups on knees, jumping pull-ups, instead of burpees, I did jumping lunge, I used 25# for the kb swings, and instead of wall balls, I did thrusters with a 20# medicine ball.  The hot spot on my ass flared up again.  I was so spent near the end, I was doing the thrusters in sets of 4.

I finished in 29:17 and was just glad it was over.  I even walked part of the last run, I was sucking air so bad.

Injury:  Prior to starting, Arik wrapped my elbow with the Voodoo wrap and I did a minute of flexion, extensions which resulted in some nice tiger striping.  Post workout, my tricpes felt like a good sore.  I do not feel like I aggravated the injury, but it could be several weeks to get to 80%.  Box dips were extremely painful.  Also when trying to do a chest press with 20lb dumbbells, just getting under the dumbbell was extremely painful.

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