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 6, 2015


Sunday, December 6, 2015

Coach Amy

(11AM) Ben, Rich, Andrew, Emily and me

Warm Up

Follow the leader - Straight legged bear crawl, Ski Erg, Toe drag into roll, Forward rolls, Toe drag on box, Cartwheels, shuffling in both directions, butt kicks, stretch hamstrings, rolling onto back touch toes behind you, etc.


5x max handstand hold - I worked on kick up into a handstand.  I got up twice, once really good.

10 Rounds of headstand lower into straddle, toe drag on box, toe drag into a forward roll.  I did 5 or 6 rounds. but unfortunately on the last roll I came down awkwardly on my neck.

Gymnastics Workout of the Day

12 Minute AMRAP
250m Row
20 Ring Dip (alternate strict/kipping)
20′ HS Walk
20 Tuck ups

I rowed the first round and ski erg'd the next two rounds.  I used the purple band for ring dips.  I did 20' Bear Crawls.  Finally I did the tuck ups as prescribed.  I finished with 2 + 3 rounds, which I felt really good about.

Stretched arms a little bit, foam rolled back and neck, and was in child's pose for a little bit.

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