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.

Monday, November 30, 2015

The Ghost

Wednesday, November 25, 2015

Coach ??

(11AM) 7 of us including Steve B, Stacey, Tom and me

Warm Up

3 Rounds with a beaded rope
20 Side Straddles
20 Forward Straddles
20 Skier
20 2 jumps on the foot alternating

WOD

“The Ghost”
6 rounds of:
1 minute of rowing (for calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

I was pretty balanced on this workout, but my scores didn't weren't very impressive.  On the row I managed 13+14+15+14+14+13 = 83 calories.  Going into the burpees was tough after the arms are spent and I managed 10+10+8+8+8+9 = 53 burpees.  Then the double unders were even worse, I could rarely string two together and counting double under attempts, I had 16+12+16+13+11+12 = 80.


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