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.

Thursday, September 10, 2015

CrossFit Test Day

Thursday, September 10, 2015

Coach Rich

(11AM) Ericka, Ashley, Anke, Bill and me

Warm Up

Similar to yesterday, jog around the rig 3 times, then shuffle around the rig once in each direction, high knees, butt kicks, up on toes, back on heels, rock on foot, straight leg bear crawl, and finally some calf stretches.


MBS Mile Run – I skipped this and instead did a 2000M row in 9:13


Max Reps in 90 seconds Double Unders – I got 16, the girls were getting on the order of 150


Max Reps in 60 seconds Rope Climbs – I got 2, but Rich went ahead and counted the 3rd since I was nearly to the top


Max Reps in 60 seconds Strict Pull Ups – I only got 3.  It was very difficult to maintain strict form and get my chin over the bar, especially after rope climbs

Mobility – Banded shoulders, flared legs against wall, arm stretch against rack, tried banded hamstring, but I felt the pull in my groin and decided against.

Groin pull continues to improve.  I plan to take it easy this weekend and will test it again next Wednesday.

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