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.

Sunday, November 1, 2015


Sunday, November 1, 2015

Coach Amy

(9 AM) - Ben, Rich, Steve C, a few others and me (8 of us)

Warm Up

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.

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