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, October 23, 2015

Rope Climb – Double Unders

Thursday, October 22, 2015

Coach Stacey

(6AM, MBS II) – 5 of us, 2 girls, 3 guys

Warm Up

3 Rounds of Jump n Rope Drills - 20 straddle jumps, 20 front back, 20 skier, 20 twice on one foot then switch feet.  I could make a go at all of them, except front back.  Stacey suggested doing the drills without a rope and even trying double unders without a rope.  The hurdle is to separate hand movements from feet movement.  Once they are mentally separated, double unders will be much easier


15 minutes to practice rope climbs and drills.  Check out Carl Paoli’s Gymnastics WOD Rope Climbing Videos.  He offers tons of advice for various ways to climb the rope:  Russian wrap, Spanish wrap, Minimizing Rope Burn, How to come down quickly, Legless progressions and more!

I feel most comfortable with Spanish wrap, but did experiment with Russian wrap.


5 Rounds at the top of each minute, Min 1:  max rope climbs, Min 2:  max burpee box jump overs 24/20” (feet can touch box), Min 3:  max double unders, Min 4:  rest

This was a tough workout.  On the 5 rounds I scored 22 + 19 + 19 + 19 + 20 = 99.  I got 2 rope climbs on the first round and then 1 rope climb + modifications like half way up or raises and lowers.  For the burpee box jumps I did step ups and step downs on a 20” box and was getting between 8 and 9 reps.  On the double unders I was managing 10-11 double unders/attempts which I have no shame in counting.

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