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.

Thursday, May 28, 2015

CrossFit Metcon

Thursday, May 28, 2015

Coach Arik

(6AM) T$$$, Laura, Matt, Dalton, and me

Warm-Up

200m skip, 15 squats, 10 box jump overs, 10 GHD sit-ups, 10 supermans, 10 strict pull-ups, 10 dips

The GHD sit-ups were new.  Once in position on the GHD, lay back with a bend in the knees to parallel, lock knees and pop back up.  While strenuous, this was a pretty cool variety of core exercise.
Metcon

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep sets for time of box jumps (24”), pull-ups, kb swings (53#), and burpees

We did a couple of practice rounds at 2-3 reps each and I was convinced that this would be a killer workout. I started off OK, but on the round of 8, I missed the box and got a beauty scar on my left shin.  Starting the round of 7, Arik suggested I go with jumping pull-ups.  On the round of 6, I switched to the 20 inch box and the 35# KB.  If not for these changes, I would not have been able to finish the workout.  I ended up finishing in 22:31.

The burpees were the toughest part and to go right into box jumps, did not provide an opportunity to recover at all.

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