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 27, 2016

Do Work!

Wednesday, April 27, 2016

Coach Rich

(11 AM) about 10 of us including Bob, Tom, Jeremy, Reva, Val and several others

Warmup

1. 5-10 min of dynamic wu
2. Jog to road
3. Review workout and ready stations

Workout of the Day

For time:

400 meter OH plate carry, 45/25 lb.
100 Burpees
75 Box jumps, 24/20″ (step down suggested)
Row 1,000 meters
50 Ball slams 30/20
50 Barbell front rack reverse lunges (in place), 45/35
50 Bicep curls, 45/35 lb.
100 Air squats

There is a 40-min cap on this workout. You may partition any of the stations and do them in any order. Just try to finish!

I broke this up into 5 rounds of 15 box jumps (20"), 20 air squats and 20 burpees with the other stations between rounds.  I used 25# for the OH plate carry, 15# for the Ball Slam and 2x20# dumbbells for the biceps curls.  I did not get to the reverse lunges, but was planning on 35#.

This was a workout that really called for me to embrace the suck.  I was crawling through the burpees and time was called when I was on number 94.  I did the extra 6 walked around a bit and did the the last 25 biceps curls after time was called.  I should have broken up all of the stations.  The OH plate carry had me setting it down every 50 meters.  The Ball slams started with sets of 10 that devolved into sets of 5.  The only reasonable output was the 1000m row.  I will have to do the reverse lunges sometime to gauge those.

Finished with mobility, squat against wall.

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