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, November 6, 2015

CrossFit Tabata

Friday, November 6, 2015

Coach Jeremy

MBS II (6AM) – Taylor, Chris, 3 others and me

Warm Up

5 rounds of 15 seconds on 10 seconds off of Russian KB Swings (12kg), Goblet Squats (12kg), Kip Practice, Ring Rows

WOD

“Tabata This” – Air Squats, Row (for calories), Pull-ups, Sit-ups, Push-ups.  Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times.  Each exercise is scored by the weakest number of reps in each of the 8 intervals.  Rest 1 minute between rotating exercises.

I enjoyed this workout.  We did Air Squats to a med ball and I was able to get between 9 and 10 on all of the rounds (score=9).  Rowing was also pretty good and I got between 5-7 calories per 20 second work period (score=5).  Pull-ups were hard.  I started with 6, but quickly fell to 3 reps (score=3).  Sit-ups were OK.  I started strong at 9 and dropped to 7 by the middle rounds (score=7).  Push-ups were the worst.  I got 8 on the first round before quickly decaying to 3-4 per round (score=3).  Total = 9+5+3+7+3=27.

I did enjoy the body weight stuff and finished with banded shoulder stretches and squat against wall.

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