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, July 13, 2015

CrossFit BASELINE / Sled Pulls

Monday, July 13, 2015

Coach Meriah

(11AM) 11 including me 8 guys (Todd, Tim, Steve…), 3 girls (Lani, C?,…)

Warm Up

400m run followed by 3 rounds or 10 minutes of 100 Single Unders, 10 Medicine Ball Front Squats (14#), 10 Hollow Rocks, and 10 Plank Walk Ups.  I got through Round 2 of Single Unders.


“Baseline” for Time:  500m Row, 40 Air Squats, 30 Abmat Sit-ups, 20 Push-ups, 10 Pull-ups.  This was a pretty cool work out that really does act as a good baseline.  I guess this is repeated every 5 weeks or so.  The last one was May 1st.  I finished in 7:26 which was behind my peers, but better than I expected.

Then we did 5 rounds for intensity of 60 foot sled walk, 60 foot sled sprint, 60 foot sled walk, 60 foot sled sprint and 60 foot sled walk.  This was not timed, but I gave it a full effort.  As a partner workout, we spent about 25 minutes on it before moving to mobility.  I was partnered with C?  On the first round I did the sled plus 110#.  On the next 4 rounds I dropped it to the sled plus 65#.  [L3/Rx:  Body Weight, L2:  135#, L1:  115#]


Finished with couch stretch and groin stretch

Overall Impressions

I signed up for the unlimited month-to-month option which was pro-rated for July.

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