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.

Wednesday, November 11, 2015

Three Wise Men

Veteran’s Day - Wednesday, November 11, 2015

Coach Pat

(11AM) – 15 of us including Ilian, Charlie, Tom, Bill, AJ, Mandy, Ericka (husband was a SEAL) and me

Warm Up

Run around rig several times, then shuffle around rig, then sweep around rig, high knees, butt kicks, quick high knees, Samson stretches, Samson twists, Squats, Bound into Squat, Inch worms, Lunges, maybe a few others.

Burgener warm up with PVC then 10 minutes to work up weights for the WOD

WOD


“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

L3: 185/125 lbs, 24”/20”, 20/14 lbs
L2: 135/95 lbs, 24”/20”, 20/14 lbs
L1: 95/65 lbs, 24”/20” Step-Overs Allowed, 14/8 lbs

I used 65# for ”Jeremy” and completed 2 rounds in 4 minutes.  I could snatch the weight, but had poor range of motion on the overhead squat.

I used 95# for “Ben” and finished 1 + 8 rounds in 4 minutes.  After the first 5 pull-ups, I was doing them 1 at a time.

For “Beau” I used a 20” box and 14# wall ball.  I again got through 1 + 8 rounds in 4 minutes.

It was a good workout and a good way to recognize Veteran’s Day and the sacrifices of our military.

Finished with 500m cool down row and 2 minutes couch stretch each leg.  I did some foam rolling on my back as well.

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