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, August 31, 2015

CrossFit - 2011 Reebok Regional Workout #1

Monday, August 31, 2015

Coach Meriah

(11 AM) 8 of us Jen F, Ilian, Steve B, Dan, Tim, Craig, …, and me

Warm Up

3 Rounds or 10 Min of 100m Run, followed by Cross Over Symmetry:  10 each of Pull Downs, Archer and ATYT.

We then worked out technique getting comfortable in a tripod, then going for tripod to headstand, then kipping into a plank, and then kipping onto the wall.  I barely managed the kip to plank and never extended to a headstand.

Wall Climbs should start chest to ground then plank to hollow body, walk feet and arms up until chest is flat against wall.  Then lower to the starting position.  I was finishing about 2 feet from the wall.


2011 Reebok CrossFit Regional Workout #1, In 12 minutes or less complete:  1000m Run, 30 Handstand Pushups and 1000m Row.  We were given a 15 minute cap and the L1 consisted of 15 Wall Climbs.

I finished the run in just under 6 minutes.  The Wall Climbs were really tough and my confidence went down as the count got about 7.  I did four pretty quickly, then blocks of 2 and then the last 4 were 1 at a time.  At the 11:30 mark, I started my row and finished 653m before time was called.  I was surprised at how many folks finished the L3 workout as prescribed. 

Mobility – We finished with arm stretches against rack (high, medium, low), squat hold against rack, flared legs against wall, legs straight against wall, both knees to each side (side stretch), one leg extended on each side, bridge and finally child’s pose.  I tacked on some banded wrist at the end.

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