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.

Tuesday, October 6, 2015

Wall Walk Ups – Pistols

Tuesday, October 6, 2015

Coach Meriah

(11AM) Ilian, Matt, Moe, Sam, Ericka and me

Warm Up
Stairs, wall walk ups, candlestick to stand.  On the stairs we ran up 2 sets on the first round, bound up 1 set on the second round and jumped up half a set on the third round.  I was having a really tough time with the candlestick to stand.  Holding a 15 pound plate improved my momentum to get me up.  Another variation that worked was rolling back on a double mat.  The rest of the group was doing candlestick to pistols.


Bulgarian Split Squats 5/5 with DB/KB in each hand, Every 90 sec for 7 rounds, Increase weight as able.

This was a really good movement.  I prefer my back foot flat.  I lowered to an abmat.  On the first round I did body weight only.  On the next 5 rounds I used a KB (20#) held at the goblet position.  On the last round I went up to a 26# KB.  With the isolated leg movement, I could feel that my left groin still isn’t ready for prime time.


12 minute AMRAP of 7 Handstand Pushups and 14 Pistols (7/7 alternating legs)
Up-scale or scale this workout to get between 6-8 rounds.

I still don’t have handstands so I did 3 wall walk ups per round.  For the pistols, I lowered to a 20 inch box and used a 5# plate for balance after the first 2 rounds.  I ended up with 5 + 11 which I felt pretty good about.  I felt something pinch in my left shoulder on the fourth round and just held against the wall rather than doing a walk up the last 2 rounds.

Most folks were doing handstand pushups to abmats or deficit pushups.

Mobility – Finished with stretches laying on back

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