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.

Saturday, November 7, 2015

Hero - Glen

Saturday, November 7, 2015

Coach Rich

(7:45 AM) about 8 of us including me

Warm Up

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

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

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.

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