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 24, 2015

CrossFit – Rope Climbs

Friday, July 24, 2015

Coach Jeremy

(11AM) 9 participants, 2 girls (Anita, Val), 7 guys (Rusty, Ben, Steve, James, .and me)

Warm Up

3 Rounds of 25 Jumping Jacks, 10 Stiff Leg DL with KB (35#), 5 Goblet Squats with 10 second Pause on the last one, 10 second Flex Arm Hang

Demo your rope climb, work up squat weight


4 Rounds:  Each Round has 3 Cycles of 2 Front Squats (70% of 1RM from Rack), 240 foot shuttle run (60 ft out 60 ft back x 2), and 1 Legless Rope Climb (L2:  Rope Climb, L1:  Partial ROM or 2 assisted rope climb).  Rest 2 minutes between rounds.

I worked up to 115# (10# heavier than Tuesday) and did regular rope climbs.  My forearms were really burning on the last round.  The 2 minute rest helped a lot, but did very little to relax my forearms.  All of my classmates finished in under 20 minutes when I was starting my last round.  I finished in 24:52 and felt really good about it.

Cool down with mobility day 2.  I did the squat against the wall, flared legs against the wall, forearm stretches, and shoulder stretch with band.

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