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, August 7, 2015

CrossFit Handstand Walk

Friday, August 7, 2015

Coach Jeremy

(11AM) Val, Stephanie, Elka, Rusty, Michael, Ben, Elian, and me

Warm Up

100m Jump Rope Run, 5 OHS with PVC, 60 foot bear crawl forward, 60 foot bear crawl backwards, 15 candlestick to pancake.

This was a tricky warm up, but it definitely got my core and shoulders warmed up.


Front Squats 5-4-3-2-2 reps @ 70%, 75%, 80%, 85%, 85+% of 1RM.

I warmed up with 45# and 65#.  I estimated my 1RM at 135# so I started with 95# and the 5 reps felt pretty easy.  I jumped to 115# and then 135# for the sets of 4 and 3.  Feeling confident, I went for 145# and 155# for my last two sets.  I finished with 160#, which is a new 1RM.  Everything past 125# was more than I have ever front squatted.


Every Minute on the Minute for 12 min:  Even:  50’ Handstand Walk, Odd:  50 double unders.  L2:  30’ and 30 DU, L1:  30 sec ME HSPU & 30 sec ME DU.

As I don’t have handstands, much less handstand walks, I partnered with Elian and we did wheel barrow walks.  In order to train for progression it is important to maintain a hollow body position.  We traded off holding each others’ legs for 30’.  I can’t string together double unders either, but still managed 10-15 in a 1 minute period.  By the last two rounds of DU, I maybe got a handful.

Finished with some shoulder mobility and hamstring stretches.

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