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 10, 2015

CrossFit – 5K

Wednesday, June 10, 2015

Coach Zach

(6AM) Lisa, Karly, Matt, Nick and me

Warm-Up

200m run, 200m of a modified high knee/butt kick, 8 Samson Complex

Mobility

Couch stretch & knee to instep lunge.  Both positions 2 minutes each leg

5K Run

If I hadn’t run yesterday, I would have been looking forward to this more.  I don’t know if it was the stretching or the cool, misty weather, but I was really moving this morning.  I set off at a steady pace and was able to turn it up a little bit after the first half mile.  I ended up with 27:32 for the course which was a bit short at 2.87 miles per my Garmin 305.  Even taking that into account, I was still clipping off 9:35 miles, which is pretty darn good for me.

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