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, February 7, 2016


Sunday, February 7, 2016

Coach Amy

(9AM) 6 of us including Kat, Anke, Andrew, Ben, Brittney and me

Warm Up

500m row followed by high kicks, forward splits, squat walks forwards and reverse, frog hops, stretch wrists with hands pointed in different directions.

10x2 Parallette shoot through with tuck hold forward and back.  Get in a nice hollow plank when back.  Pop hips up when forward.


10x candlestick to kick-up.  Start in squat with arms forward, rock back with arms back and then rock forward bringing arms back forward.

10x10 handstand push-ups with good technique.  Stop when form breaks.  I just practiced kick-ups and did 10 sets of 3 attempts.


4 Rounds for time of 5 pull overs and 20 pistols (10 each leg)

I tried pull overs on the low bar, but kept hitting my thighs on the bar.  I need to engage my core more to get my hops up high and then swing over the bar.  For the WOD, I did raise and lowers holding on the rack with arms overhead, raising my legs and hips and then lower as slow as possible.

I did my pistols to a 20" box.  Right leg is much stronger than the left leg.  I finished in 9:07

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