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.
Wednesday, February 24, 2016
The workout was a good mix of cardio, but did not offer much in the form of technique training. I assume this comes with time and possibly on ramp style technique events.
We started out with cardio in the form of jump rope, shadow boxing, burpees, push-ups, core work (including bicycle sit-ups, flutter kicks, leg raises, leg hovers). We also did mountain climbers, plank on medicine balls, bear crawls, and ball slams. After about a half hour of this we paired up for glove work.
With one partner wearing mitts and the other gloves, we went through sequences. Apparently all of the punches have corresponding numbers 1, 2, 3, 4, 5, 6. I should have watched a youtube video before hand (1=left jab, 2=right jab, 3=left hook, 4=right hook, 5=left upper cut, 6=right upper cut). The sequences also included sweeps when we would duck under the mitt as it came around. We switched roles with each partner wearing the mitts 3 times and the gloves 3 times. This got pretty tiring as well. After about 20 minutes of this we were back on the floor for some more core work.
This was a repeat of the earlier session but only lasted about 5 minutes. Then we brought it in to yell "Boxing Inc!" on 3.
Overall, I really enjoyed the workout. Everybody was really welcoming and the instructor did offer a few pointers including keeping my defense up during sequences. I may have to consider trying these workouts in Colorado.
My calf did start acting up and I was doing the jumping jacks on one foot.
There were a few other guys from the conference there and I felt like I held my own pretty well.
They did let me borrow hand wraps and gloves. The staff was kind enough to wrap my hands as well. Keys to wrapping including protecting the thumb and wrist and getting a layer of wrap between the fingers as well.