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 10, 2016

Gymnastics - Handstand Fundamentals

Sunday, January 10, 2016

Coach Amy

(9AM) Gavin, Andrew, Ben, Kat, several others and me, about 10 of us

Warm Up

500m Row followed by crab walk hands pointed backwards and then forwards, seal drag, forward roll (remember to tuck chin and get back of head on mat), cartwheel (2 on good side, 2 on bad side)

Bars

Kip swings (3x5) then Tap swings (3x5).  Tap swings - start swinging and then lift hip high going backwards and pop hips up going forward.

Handstand Fundamentals

Downward dog push up, touching head beyond 5# plate.  Headstand to roll (5X up and down, then roll).  Headstand 5X tuck, 5X straddle, 5X pike (these are in order of difficulty).  I could kind of do tuck but needed wall for the others and I still was not successful.

6 Minute AMRAP
1 wall walk up and 2 touches
2 wall walk up and 4 touches
3 wall walk up and 6 touches, etc.

I did the wall walk ups, but not to perpendicular.  Instead of touches, I did lifts.  I did 2 of the wall walk ups for the round of 6 (5 + 2 rounds).

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