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.
Tuesday, June 30, 2015
Thursday, June 25, 2015
(6AM) Matt, Matt, Ben and me
2 Rounds of 10 Samson Stretch with 3 second holds, 10 OH Squat with PVC, 10 GHD Sit Ups, 10 GHD Back Extensions, 1 Rope Climb, Push Up Pyramid.
This was a tough warm up. Coach Zach clarified the GHD sit ups and back extensions. Your hamstrings/thighs respectively should be on the pad to maximize hip mobility. On sit ups you want to progress to touching the floor with your hands before locking your knees to pop back up.
In the interest of time, he told me to skip the last Push Up Pyramid
5 Rounds for time of: 3 Rope Climbs, 15', 10 Toes to Bar, 21 OH Weighted (45#) Walking Lunge Steps, 400m Run
I knew this would be tough going in. I did not expect the OHW Lunges to be the worst part.
Wednesday, June 24, 2015
Monday, June 22, 2015
Friday, June 19, 2015
I also tweaked my back on the middle right hand around the rhomboideus. I really need to freshen up my anatomy skills. It is painful and I intend to foam roll it and take it easy.