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, January 24, 2016


Sunday, January 24, 2016

Coach Amy

(9AM) Kat, Andrew, Ben, Rich, Anke, Mandy several others and me, around 10 of us

Warm Up

400m run followed by high kicks, front splits, seal drag, duck walk, hops with high hips, forward rolls with frog hops, cartwheels, handstand walk (I did kick ups), handstand into roll (I did kick ups).


Chest to Bar
Rope Climbs (legless)
Bar Muscle Ups
Handstand Walking
Dips on Big Boy Rings

I worked on chest to bar pull ups and got to the point of doing a couple of singles.  Then I worked on legless rope climbs.  I could get hand over hand a few times.  Finally I worked on ring dips and did a few singles.  We had 20 minutes to work on skills.

Skills WOD for Quality

10 minute AMRAP
15 foot handstand walk
10 C2B
10 High Dips
10 C2B
15 foot handstand walk

I did this workout with 30 foot bear crawl, regular pull ups and parallel bar dips.  I finished 1 round and got through 11 reps of the second round, stopping right before dips.

6 minute AMRAP
1 legless rope climb / half legless rope climb
1 skin the cat
1 bar mu
1 cartwheel

I did regular rope climbs, swing to roughly toes to bar, chest to bar pull up and my interpretation of a cartwheel.  I did 3 + 1 round and felt really good about the effort.

Later in the afternoon, I spent 10 minutes on jump rope drills.

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