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
(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.