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 8, 2015

Rope Climbs

Sunday, November 8, 2015

Coach Amy

(9 AM) Kat, Ben, Andrew, Matt, a couple of others and me (7 total)

Warm Up

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.


  1. I was introduced to rope climbing by my sister, an avid fitness and outdoor lover. I was surprised that this activity can be so rewarding and adequately tones my arms, which are my problem areas. I love the exhileration of the climb and the reward of making it to the top. I often watch videos and read sites where tips and information about rope climbing is included. I love the sport and I hope a lot of people will join in on the fun. For more information you can read this