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, June 24, 2015

CrossFit 5K – No Coach

Wednesday, June 24, 2015

Coach – No Show

(6AM) Kayla, Lisa, Lanaia, Matt, and me

We ended up doing the 10 Samson Stretches, 10 Air Squats, 10 Sit Ups and 10 Back Extensions.  Then the consensus was to run a 5K.  It took me 35:31 (including a nature break).

Planned workout was:

Warm Up

10 Samson Stretch, 10 OH Squat with PVC, 10 Sit Ups, 10 Back Extensions, 10 Pull Ups, 10 Dips, 5 Muscle Up/Muscle Up Progression

Metcon


For time:  Buy In – 100 Double Under, 4 Rounds of:  5 Muscle Up, 10 Front Squat (135#/95#), 15 HSPU, 20 Burpee

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