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.

Friday, July 10, 2015

CrossFit Fran

Friday, July 10, 2015

Coach Jeremy

(11AM) 11 including me, 5 girls (Lani, Blair,… 6 guys (Steve, Rusty,..)

Warm Up

3 rounds or 10 min of 250m Row, 10 Ring Rows, 10 Plank Walk Ups with Negative (this is like an inchworm but you stay in place)


Weighted Pull-Up and Front Squats.  Work up to a weight to complete 3 sets of 3 reps.  Do not go to failure in either movement then…

“Fran” 21-15-9 reps for time of Thruster (95#), Pull-Ups

L2:  75#, jumping chest to bar pull-ups; L1:  65#, jumping pull-ups

For my Front Squats I went 3x45#, 3x65#, 3x75#.  For my Weighted Pull-ups I went 0#, 10#, 10#.  I was really proud of myself for getting strict pull-ups with a 10# plate squeezed between my feet.  On the last set, the last rep was questionable.

For Fran, I opted for L1 (65#, jumping).  The last time I did Fran was with 45# and jumping pull-ups.  I finished in 7:10 on May 22, 2015.  65# made a big difference and I felt my right quad tightening up during the round of 21, despite breaking it down into sets of 11 and 10.  I have never been so relieved to start pull-ups.  I did these in rounds of 5-7 reps.  On the round of 15, I did shorter sets on both thrusters and pull-ups.  I ended up finishing in 8:27.  This was much closer to the 10 minute cap than I expected, but still one step closer to Rx.

Overall Impressions

And so ends the Perfect Week of Elizabeth, Eva, Kelly, Isabel and Fran.  I missed Eva (5 rounds for time of 800m Run, 30 KB swings (2 pood) and 30 pull-ups, L1 <1.0 pood, 20 pull-ups and 400m runs) and don’t feel too bad about that.  My hamstrings were done after Elizabeth.

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