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 14, 2015

CrossFit – Toes to Bar

Friday, August 14, 2015

Coach Jeremy

(11AM) Val, Ashley, Steve B, Mark, Tim, and me

Warm Up

3 Rounds or 10 minutes of 100m Run, 10 Controlled Kips, 10 Pistols (5 each side), 20 Side Planks (10 each side). 

I did the pistols supporting myself against the rack.  I got to the last round of pistols before time was called.


10x2 Tempo Pull ups – 3 count to top, hold for 2, lower in 1, 0 count at the bottom. 

I got through the first 4 rounds with strict pull ups.  Then I would do one strict and one jumping, doing a 3 count while lowering.  The last two rounds were both jumping up and lowering for a 3 count.  We had 10 minutes so I paced it as an EMOM.


For Time:  25 T2B, 40 RKBS, 800m Run, 50 RKBS, 25 T2B.  Rx was a 55# KB. 

I used a 35# KB and modified the T2B and did kipping leg raises.  I started bending my knees on a few to get higher, but quickly went back to leg raises.  I paced pretty well in the beginning taking a minute for the T2B and another 90 seconds for the RKBS.  I spent 5:00 on the 800m which was slow but sustainable.  The back half took me considerably longer.  I gutted through the RKBS, but broke the T2B into 5’s then 2’s.  I finished in 11:17.

We finished with a little different mobility going through arm stretches from a lunge position and then a prone position.  We also included some hip stretches with knees flayed pivoting butt back and forward and finally going into the yoga child’s pose.  I added some banded wrist mobility before calling it a day.

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