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.
Monday, November 30, 2015
(11AM) 7 of us including Steve B, Stacey, Tom and me
3 Rounds with a beaded rope
20 Side Straddles
20 Forward Straddles
20 2 jumps on the foot alternating
6 rounds of:
1 minute of rowing (for calories)
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
I was pretty balanced on this workout, but my scores didn't weren't very impressive. On the row I managed 13+14+15+14+14+13 = 83 calories. Going into the burpees was tough after the arms are spent and I managed 10+10+8+8+8+9 = 53 burpees. Then the double unders were even worse, I could rarely string two together and counting double under attempts, I had 16+12+16+13+11+12 = 80.
Sunday, November 29, 2015
(9AM) 10 of us including, Matt, Matt, Kat, Steve C, and me
4 Rounds of walk up massage room stairs, run normal stairs, and 10 reps of ATYT, rows, y's or rounds
Then leg swings in two planes, when rotating make sure to point toe up. Then with lacrosse ball massage foot, top of quadriceps, and glute one minute each place, each side. With band, flex glute, then quadriceps, then pull foot forward with band and pause before lowering
4 rounds with a partner do hamstring push-ups, pike sit-ups, bar ice cream makers and strict toes to bar. I partnered with Steve C and instead of doing 5-10 of each motion, we did 3-5 of each.
Gymnastics Workout of the Day
12 Minute AMRAP:
10 Candlestick Handstand Push-up
10 Pike Heel (Hell) Taps
10 Candlestick Jumps
10 Jumping Lunges
I did Candlestick to Handstand attempt against wall or Headstand. On the Pike Heel taps, my shoulders were pretty far back. I did well on the Candlestick jumps but used a folded over mat. I could do the jumping lunges properly. I completed 2 + 1 rounds.
Saturday, November 28, 2015
(9AM) Emily, Samantha, Matt, Anke and me
On your own, I did some arm circles and "Burgener" style warm up with PVC.
Clean from Blocks
Set up the blocks and with plates, bar should be low on thighs ready for the second pull. I did a few sets at 40kg and then starting adding weight. Drive from legs and direct bar up as you drop into a squat and then lift to standing (no jerk).
I went from 40kg to 45kg, 50kg, 55kg, 58kg and finally 60kg. I felt pretty good and as soon as I stopped pulling with my arms and instead focused on my legs and a jump it became significantly easier. Meriah was kind enough to send some video from one of my attempts. I need to work on bringing my elbows around, dropping faster and relaxing my hook grip sooner as I get under. Matt put up 120kg today.
Spent about 30 minutes on this and cooled off with squat against wall and flared legs against wall.
Tuesday, November 24, 2015
Monday, November 23, 2015
Tuesday, November 17, 2015
Monday, November 16, 2015
Thursday, November 12, 2015
Wednesday, November 11, 2015
Tuesday, November 10, 2015
Monday, November 9, 2015
Sunday, November 8, 2015
(9 AM) Kat, Ben, Andrew, Matt, a couple of others and me (7 total)
Sequence of loosening the wrists up, prayer position pointed up and down, triceps extensions with band to loosen up the elbows, hug yourself with palms pointed out, plank with wrists pointed forward.
Relay with KB at shoulders, 5 wall balls, 20 single unders, 2 rope jumps.
10 Rope Climbs. These were supposed to be legless up and down, I used my legs and a Spanish Wrap
7 Pull-up Rope Holds. Most folks were managing 10 plus seconds. I was managing 3-4 seconds.
7 Min AMRAP of 20 double unders and 10 v-ups. I counted double under attempts and did tucks instead of v's from the hollow body position. I completed 3 + 12 which I was pretty pleased with. Afterwards I played around with a speed rope and was able to string together 3 double unders.
Saturday, November 7, 2015
(7:45 AM) about 8 of us including me
I got there about 7 minutes late and got in a half rope climb, downward dogs, push-ups pivoting into cobra, floor stretches. Then we loosened up the shoulders with a barbell and did a light clean sequence.
Workout of the Day
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
I did a few sets at 75# and decided to stay there. The 30 Clean and jerks went pretty quick and I was done in about 4 minutes. I did the first 10 straight through before breaking up the set. The mile run was OK but slow. The rope climbs were quickly exhausting. I did 3 and then on the 4th only went up about 10 feet. I did another 10 foot rope climb and decided to call it at 5 rope climbs. The second mile run I was walking for stretches back up the hill. I started the burpees in sets of 5 and quickly felt the strain. I was committed to getting through 50 and finished in 46:18. I was very impressed by how many people Rx'd the workout.
Friday, November 6, 2015
Wednesday, November 4, 2015
MBS II (6AM) - Taylor, Chris, about 4 others and me
Run 100m, 10 air squats, Run 100m 10 walking lunges, Run 100m, 10 air squats, Run 100m, 10 walking lunges. Tabata (20/10) with PVC Good Mornings, Overhead Press, Squat, Bent Over Row. 3 rounds.
7-7-7-7-7 Deadlift. Work up to a 7 rep max.
I worked out with Taylor and after warming up with 95#, did my first set at 135#. I then went up progressively to 155#, 185#, 205# and 225#. I felt really good about 225#, but Taylor was still going up. I tagged along at 245#, expecting to bail after 2-4 reps, but made it through 7. Feeling spent, I did not grab the 265#.
I felt much better about my form and getting set with a neutral back. Considering the last time I looked for a max deadlift, I only put up 235#, I felt even better about this effort.
We finished with mobility sitting on the floor with legs flared, overhead reach to 1 foot and then the other,folding toward one foot and then the other, figure 4 stretch and rotating both legs together in either direction.
Monday, November 2, 2015
Coach Artu & Scott
(5:30 PM) NorCal CrossFit ~25 people
Shuffle 50m, Jog 50m, Jog Backwards 50m, Jog 50m, High Skip 25m, Jog 75m, Burpee Broad Jump 25m, Jog 25m, Sprint 25m, Jog 25m, Sprint 50m, Jog 50m. With PVC stretch shoulders with PVC wrapped around behind triceps, grab with opposite hand and bring forward. 10 pass throughs. Power Clean sequence with PVC bring to hip, high pull, clean, squat.
3-3-3 Push Press @ 85% of 1RM.
I worked out with Shohib and built up the weight from 45#, 75#, 95# and finally 115#. I stayed at 115# for my second set and did 125# for my third set. Lifting keys were to push from heals and engage quads to maintain bar over head. It should be a push press rather than a push jerk.
10 min EMOM of 1 Power Clean, 2 Squats, 6 lunges alternating legs.
Rx was 155# (which Shohib was able to do). I used 95# for my first two and then went up to 105#. This felt really good and I was able to consistently finish in 20 seconds. I possibly could have done 115#, but decided to take it easy. I felt really confident with the neutral back stuff I have been reading in Kelly Starrett's book.
I finished with squat against wall and flared legs. Before class started, I did some jump rope drills.
The staff is really friendly and the gym is huge. They have two rigs, a huge open space, 15 rowers, a strength training area and a yoga room. I got a Work & Sweat t-shirt that was on sale for $10. I will be proud to wear it.
Sunday, November 1, 2015
(9 AM) - Ben, Rich, Steve C, a few others and me (8 of us)
Jump Rope: 50 singles, 50 right leg, 50 left leg, 50 singles. Banded stretch of triceps, stretch wrists in all four directions. Stretch fingers and thumb 1 by 1.
Push against wall in hollow position 20 seconds on 10 second.s off for 3 rounds. Handstand hold against wall 30 seconds on 30 seconds off for 4 rounds. Neutral back on gymnastics mats. Neutral back while partner lifts your feet off the ground. Pivot into a handstand position. Hand further than you think you need to, arms close to ears, get very low.
8 min AMRAP; 1 muscle up, 1 box jump, 2 mu, 2bj, .. etc.
I did 1 pull-up, 1 ring dip and 1 box jump (24") and was able to get through the round of 3 before kipping and switching to parallel bars.
Working up the box, I did a 28" box jump and was really pleased with myself (12" + 8" + 8"). Rich was using a 48" box with a weighted vest for the workout. I got 5 Rounds + 9 reps. I did 3 box jumps on the last round.
To work up the box we did a few rounds of 3 transitions, 3 pull ups, 3 dips, and 1 box jump.