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.

Wednesday, September 30, 2015

CrossFit Silver Bull

Friday, September 25, 2015

Coach Laura

(5:30PM) CrossFit Silver Bull, Darryl, Brandon and 4 others (1 girl)

Warm Up

200m Run, Walking Lunges, Hang from Pull-up Bar and activate core 10 times, pass throughs, reverse pass throughs, good mornings with PVC

Skills

4 Rounds of 30s Handstand Hold, 60m Sled Push (140# + 105# sled), 8 Bent Over KB Rows each arm (35#).  The sled push was pretty cool.  Instead of Handstand Holds, I did wall walk ups and continue to get closer to the wall.

Metcon

4 rounds of 12 OH Walking Lunges (45#/25#), 12 Toes to Bar, 12 Box Jumps (24”/20”), and 12 Hand Release Push ups

I did pretty good with this workout.  I used 35# on the first round of OHWL and then 25# on the last 3 rounds.  I did kipping knees raises instead of toes to bar.  20” box for jumps.  I finished in 13:37 which I felt pretty good about.

I finished with mobility.  Squatting against the wall, flared legs and then arm stretch against the rack.

It was really fun to visit another affiliate.  I would like to make a habit of it when I travel.  I should be capable of getting a good workout on my own, but it is fun to see how other folks do stuff.

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