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, December 13, 2015

Gymnastics - Annie

Sunday, December 13, 2015

Coach Amy

(9AM) about 10 of us including Anke, Andrew, Garet, Brian, Kendra and me

Warm Up

700m mix of Row and Ski Erg followed by floor stretches for shoulders and hamstrings

Strength/Skill:

5×5 Tempo ball-up (5 seconds up 5 seconds down)
5×4 Ring pull up negative
5×4 1 minute handstand holds
General Gymnastics Skills - USGA Level 1 demos of Rings/Floor

I had a tough time with the ball-ups.  Even with a spot, I was lowering really quick.  The ring pull ups were a little better.  I got through 3 of the 5 rounds.  With the 1 minute handstand holds, I was pretty far from the wall, but still struggled to hold 60, 45, 30 and 15 seconds.

Rings Level 1 skills were hang, pull up, 3 swings, tuck, straighten legs, skin the cat and drop.  I got into the tuck, but would could not straighten my legs.

Floor Level 1 skills were forward roll, backwards roll, cartwheel, split jump, and 3/4 handstand.  I could do the forward roll and that was about it.  My split jump came nowhere near 30 degrees.

Gymnastics Wod of the Day:

Annie:

50-40-30-20-10
Double-unders
Sit-ups

This WOD did not play to my strengths.  I did single unders 100-80-60-40-20 and half sit-ups 25-20-15-10-5 and it still took me 7:07.  I tried using a beaded rope and a speed rope and neither one was getting me there.

Mobility - Finished with wall squat, banded hamstring and banded wrist distraction

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