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 18, 2015

Crossfit – CINDY

Monday, May 18, 2015

Coach Arik

(6AM) Marie, Laura, T$$$, Ben, Nick and me

CrossFit Warm Up

2 rounds of 10 reps:  Samson stretch with 3 second holds, OH squat with PVC, sit-ups, back-extensions, pull-ups, dips.  I actually managed this, but did jumping pull-ups on my second round

Mobility:  Banded Shoulders

Pull straight down, hook band around elbow and lean forward, grab band and bend over, 2 minutes each position, each arm.  My right shoulder was much tighter than the left shoulder.


20 Minute AMRAP of 5 pull-ups, 10 push-ups, 15 squats

I was determined to Rx this workout and was hoping to get 3 rounds, but given the 20 minute duration I wasn’t sure how that would work out.  I got through the first round in about 1:10 and felt pretty good.  The second round was tougher and I started sub-setting the pull-ups (2-2-1) and push-ups (5-5).  At the half way mark, I wasn’t sure how it would end.  The second half I was doing pull-ups 1 at a time and doing push-ups (4-3-2-1), but kept a good rhythm and could complete a round every 2:30 to 3:00.  My total was 8 + 0 rounds.

While a far cry from making the board (15+ rounds), I was quite pleased with the effort.  The Mechanix vented gloves worked great and I will continue to use them during pull-up days.

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