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.

Friday, February 26, 2016

16.1 Walking Lunges-Bar Facing Burpees-Pull-ups

Friday, February 26, 2016

Coach Steve

5:30 PM at Old Pueblo CrossFit (6 of us)

Warm Up with foam roller while the WOD and standards were explained.  I judged Kirin who is probably around 10 years old while he hammered through 5 rounds like a champ.

Then it was my turn.


I went scaled and the workout was 25 foot walking lunges with 45# in the front rack position, 8 front facing burpees over bar, 25 foot walking lunges with 45# in the front rack position and 8 jumping chin over bar pull ups.

I considered going Rx, but could barely manage 1 walking lunge with 95# in the overhead position.

It was still brutal.  My hamstrings were lit up after the second round and despite good pacing, I felt my right calf start to going.  I was still jumping with two feet, but favoring my left leg.  I kept cranking it up, taking time to reset before and after burpees.  After 5 rounds, I had about 2 minutes left.  I got the walking lunges, 8 burpess and 10 feet of walking lunges back for a score of 145 scaled reps.

I cooled down with squat against wall and some foam roller work, but will definitely be hurting for a few days.

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