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.

Wednesday, May 6, 2015

Crossfit Rope Climb

Wednesday, May 6, 2015

Coach Zach

(8AM) Heather, Liz, Rafa, Lee and me

WU

20 double unders, 10 air squats, 1 mile run, 1 rope climb, 10 wall ball.  I could manage everything except the wall balls.  I did 10 wall balls (14#) only pushing it up to about 7 or 8 feet as opposed to above the red line.  I felt pain in my triceps and Coach Zach advised me to not put any stress on it during this phase of recovery.

Technique:  Rope Climb

Start with hands straight up overhead.  Next wrap leg from outside-in.  Then pull knees to chest and shimmy rope through with short counter-clockwise circles.  Finally, hang back into sitting position and stand up on rope.  Repeat.  The sitting position was really important and made rope climbs a lot easier.

Metcon:  AMRAP 5 minutes of rope climb, 1 minute rest, 5 minutes of wall balls (20#), 1 minute rest, 5 minutes of double unders.

Starting with the rope climb, I finished 3 trips to the top and started a fourth, but did not make it all the way up.  This felt pretty good.  I should always bring tall socks on rope climb days as I grabbed a sock from the dirty bin instead of the clean bin.

Instead of wall balls, I did walking lunges.  This really started to burn after 4 minutes.  I managed to get 74 reps.

Finally with double unders, I was still not stringing them together but I could do single-single-double to get a few reps before having to reset.  The last 2 minutes was just a double then reset.  At the end of 5 minutes, I had managed 39 reps.


The triceps felt really good.  Zach said it would just take time to heal and there was nothing I should be doing except resting it and evaluating range of motion.  He was hesitant about knee push-ups also.  In retrospect, I probably pushed it too hard on Monday.

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