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 2, 2015


Friday, October 2, 2015

Coach Meriah

(11AM) Ashley, Richelle, Tom, Bill, Steve B, Craig, Ben, Luke and me

Warm Up

2 rounds of 40 sec ON, 20 sec REST of Ball Slams (15#), Hang from Bar, Low bounding box jumps (12”), one other thing?, Pistols/Squats holding onto rack.  Then 1 speed round with 40 sec ON of each with no rest.


2 Rounds for time:  40 Hang Power Cleans 75/55#, 80 Air Squats, Run 1 mile

This was a long workout.  I considered going Rx, but opted to drop down to 65#.  The weight was not supposed to be heavy, but I still found myself dropping the bar every 10 repetitions.  The Air Squats were a grind as well, I broke them down into sets of 20.  Finally the mile run was down and up the hill heading East to the first driveway and back.  It took between a little over 2 minutes for each round of Hang Power Cleans, 3 minutes for each set of Air Squats and around 12 minutes for each mile run.  Overall, I finished in 34:41 and was just glad to be done.  I paced myself pretty well.  I also ended up drilling a hole in my right thumb and will make a point of taping it up the next time we have a high repetition set of cleans.

I was surprised at how quickly some folks were knocking out this WOD.  Times were as low as 20 minutes.

Finished with mobility on calves hooking the foot onto band and rolling a barbell under the belly of the calf from a variety of angles.

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