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, April 6, 2016

Box Jumps - Pull-ups

Wednesday, April 6, 2016

24 Hour Fitness

6:15 AM

Warm Up

4 laps around indoor track (~1 min/lap, need to confirm distance).  Samson stretches, Samson complexes, shoulder warm up


500m Row - 21 Box Jumps (16"?)
500m Row - 18 Box Jumps
500m Row - 15 Box Jumps
12 cal Row - 12 Box Jumps
9 cal Row - 9 Box Jumps
6 cal Row - 6 Box Jumps
3 cal Row - 3 Box Jumps

I didn't have much of a plan, but fell into a routine and debated between 3 rounds with 21 BJ every time or dropping the reps.  Overall, I had 115 cal row and it took me around 15 minutes


20 kipping pull-ups
16 kipping pull-ups
9 kipping pull-ups

With 1 lap between rounds.  I wanted pull-ups to be the focus of the workout, but was not sure where to do them.  The cable machine has 4 pull-up stations that are perfect.  I started each round with 2 and then singles.  After the first round, I realized I should have gone 21-15-9 and through in the extra rep

No mobility work


I need to bring a tape measure & tape to check the box heights and set up a wall ball target at 9 feet and 10 feet.  I noticed they also have dead balls and a tire that I may spend some time flipping.

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