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, December 2, 2015

Filthy Fifty

Thursday, December 2, 2015

Coach Emily (shadowing Pat)

(4PM) about 15 of us including Steve, Chris and me

Warm Up

3 Rounds of 10 Air Squats, 10 kip swings, 10 kb swings (25#), 10 leg sit ups, and 30 single unders

Workout of the Day

“Filthy Fifty”

For Time:
50 Box Jumps 24/20″” with step downs
50 Jumping Pull-ups
50 Kettlebell Swings, 35/25 lb.
50 Lunges
50 Knees to Elbows
50 Push Presses, 45/35#
50 Hip Extensions
50 Wallball Shots, 20/14# to 10/9′
50 Burpees
50 Double-Unders

I was 100%  expecting this to be scaled to 30 reps per movement or even 25 reps per movement.  You can imagine my surprise when it was not.  I finished in 37:15 reducing the weight whenever possible.

I did the box jumps to 20" and finished in just under 4 minutes.  The jumping pull ups were done Rx.  For the kb swings I used 25#, Emily pointed out that the end spot should be directly overhead.  The lunges were Rx.  For the knees to elbows, I really managed kipping knee raises.  On the push presses I used 35#.  For the hip extensions, I did Good Mornings with a 35# bar.  These were the only two exercises where I could have gone heavier.  I did the wall ball shots with 14# and even breaking them up into 5's, my torso started to collapse.  Several were short of 10 feet as well.  The burpees were absolutely brutal and took me over 6 minutes to get through (with Emily counting down the last 6 reps as I was the last man standing).  As I did not have double unders, I did not protest an iota when she suggested I do 75 single unders.  Even with singles, I was missing roughly every 20 reps.

This was a true grinder, but did boost my confidence for future wods.  I was amazed people were finishing in under 25 minutes.

Finishing with mobility, I squatted against the wall, flared legs, did some banded shoulder stretches and finally used the foam roller on my back.

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