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 8, 2015

CrossFit Kip Swings

Monday, June 8, 2015

Coach Arik

(6AM) T$$$, Esther, Matt and me

Warm-Up

500m Row, 25 Bandy Good Mornings, 10 Bandy Side Step (L&R), 15 Passthrough, 10 Kip Swing, 10 KB swing (35#), 5 Kipping Knees to Elbow (did swings), 5 Kipping Toes to Bar (did swings).
When you cannot Rx the warm-up, you know the workout is going to be tough.

Mobility

Banded Shoulder.  Hook wrist through band and step back into a good morning position.  After 1 minute, cross adjacent foot back behind lateral foot, providing a more generous latissimus dorsi stretch.  Switch arms and repeat.

Metcon

8 rounds for time of 200m run, 10 KB Swing (53#), 10 Toes to bar.  Rx Plus = Unroken KB Swing (72#).

I was dreading this workout going in.  The 200m run provided a nice jogging recovery.  KB swings (35#) I did well with.  I need to remember to get the knees back and really engage hips to pop the weight up.  For the toes to bar, I did kip swings and even struggled with those.  I would get the first one and the second one would have me relaxing my shoulders and engaging my core incorrectly resulting in an out of control swing.  Nevertheless, I finished in 24:23 and felt pretty good about the effort.

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