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.

Monday, June 1, 2015

CrossFit HELEN

Monday, June 1, 2015

Coach Zac

(6AM) Karly, Laura, Nick, Dalton and me


2 rounds of 10 reps of Samson Stretch, Overhead Squat with PVC, Sit-ups, Back-extensions, Pull-ups and Dips.  For the pull-ups, I did 4 strict pull-ups and 6 jumping pull-ups in each round.

Mobility:  Couch Stretch


3 rounds for time of 400m run, 21 KB swings (53#), and 12 pull-ups.

Based on last week’s metcon, I knew I would struggle with the KB swings and opted for a 35#KB.  This was a wise choice with a good effort required without breaking down from.  I managed the 12 pull-ups in the first round 5-3-3-1 and had to break them down further in round 2.  In the last round I was doing them 1 at a time.  I felt really good about not having to switch to jumping pull-ups.  I finished the workout in 14:03 which is not impressive, but the best effort I had.  The order and the exercise really work together to create a challenging benchmark workout.

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