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, October 29, 2015

Wall Walk Ups

Thursday, October 29, 2015

Coach Meriah

(11AM) Ashley, Sam, Mandy, Jeff and me

Warm Up

500m Row; then 3 Rounds of 40 seconds on 10 seconds off of Bear Crawl forward and backwards, Jump Rope, Candlestick to Pancake


EMOM 10:  Min 0-3:  30 sec wall holds  Min 4-9:  2-4 Strict HSPU with as much deficit as you can handle..increasing if you’d like.

During this session I focused on trying to kick up.  After crumbling a few times, Meriah supported my legs to get me in position.  I then tried diving in and stepping in and was able to get myself up very shakily.  The wrist wraps helped a lot.  I had more confidence and will hopefully be less sore.


For time:  20-2 Kipping HSPU, 2-20 Box Jumps (step downs) 24/20”, 150 meter KB farmers carry, 53/35+ in each hand.

We all started on the round of 14.  I did 1 wall walk up per 2 kipping HSPU, used a 20” box, and used 44# KB in each hand after the first couple of rounds.

7 WWU/8 BoxJ/35#
6 WWU/10 BoxJ/35#
5 WWU/12 BoxJ/44#
4 WWU/14BoxJ/44#
3 WWU/16 BoxJ/44#
2 WWU/18 BoxJ/44#
1 WWU/20 BoxJ/44#

This was still a really tough workout and my wall walk ups were really taxing my wrists and shoulders.  I was a far cry from parallel, but made a point of pressing my head through and stabilizing my midline.  The Box Jumps were OK, until 14 and then I started breaking them down.  The farmer carry was new to me and really reinforced everything I read in Starrett’s book on neutral spine.  I finished in 27:03

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