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.

Thursday, January 14, 2016

Goat Day

Thursday, January 14, 2016

Coach Meriah

(11AM) Sam, Ashley, Steve B, Ilian, Reva and me

Warm Up

1300m Row


Work on a Skill

I chose kipping pull-ups and handstand holds.

I spent 20 minutes on kipping pull-ups starting with kip swings, tight kip swings and several attempts at linking pull-ups together.  Key points, key feet flexed quads tight, core tight, superman and hollow body from shoulders and push away from the bar instead of collapsing down.

I spent 20 minutes trying to kick into a handstand.  Keep biceps by ears, tuck chin and pull rib cage down, lower foot acts as a pivot only and top foot leads hips into a handstand hold.  I got one short one before collapsing.

Coach Meriah also showed me a drill for cartwheels.  Hand-Hand-Foot-Foot in a square pattern.  Right hand down, then Left hand down, then Left foot down, then Right foot down and repeat.

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