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 10, 2015

CrossFit “Kimmy”

Monday, August 10, 2015

Coach Patrick

(6AM) Stacey, Heather, Steve, Robb, me and 5 others (10 total) at the MBS II (the deuce)

Warm Up

Run around the building followed by 3 Rounds of 10 hollow rock, 10 controlled kips, 10 pushups, 20 lunge steps.  I didn’t finish the last round when we started on a few double unders.

WOD


2 rounds of each triplet for time of:

Triplet 1:  15 burpees, 12 deadlift (185#), 9 front squat (185#)
Triplet 2:  30 CTB pull ups, 30 shoulder to overhead (115#), 30 Perfect push ups
Then, 100 double unders (25 minute time cap).  
L2:  135#, 75#, L3:  115#, 55#

I went with L3 and was able to go through 2 rounds of Triplet 1 without modification.  On Triplet 2, I did jumping CTB and quickly switched to push ups on knees after the first 10 reps

I had about 2 minutes remaining to crank through the double unders, but only managed 7.  I had another half dozen attempts and a score of singles.

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