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, October 7, 2015


Wednesday, October 7, 2015

Coach Pat

(11AM) Tom, Bill, Val, Steve B, Ilian, Ben, Jeremy and me

Warm Up

Row sequence with arms pronated and supinated.  Arms only, arms and hips, add quarter legs, add half legs and then full.  Then 2 rounds of 5 ring rows, 10 pushups and 15 air squats


Strict Weighted Dip 5-5-3-3-1-1-1-1

Strict means feet forward, toes pointed forward, lower and point nose towards the floor until shoulder breaks plane of elbow and then back up the same way.

I worked out with Ilian and Bill.  We did BW-BW-10#-10#-15#-20#-25#-35#

Ben and Jeremy were pushing 135# and 160# weighted dips.


Complete 4 rounds for time of 10 ring pushups, 10 KB swings (44#), 10 ring pushups, 10 calorie row, 30 seconds rest

I finished in 14:50 as Pat threw the 10 minute cap out the window.  It was also modded from 30 ring pushups each round to 20 ring pushups.  I did the first 2.5 rounds but did pushups on knees for the last 1.5 rounds.  The KB swings were OK.  Rx was 70# and were supposed to be heavy.  We did them overhead versus eye level.                                

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