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.
Thursday, May 26, 2016
(8AM) about 10 of us including Heidi, Chris, David and others
1:15 banded left arm, 1:15 banded right arm, 2:30 bent over lower chest arms on barbell
12 minutes to work up to 2RM. I worked out with Mike who had an extremely stable overhead position. I went 95#, 125#, 125#, 115#, and 115#. A tip I got was to get a good bend in the back leg and really drop under. Don't push the bar up, drop under it.
2 Rounds for time of 100 Double Unders, 50 Shoulder to Overhead (95#/65#), and 25 Toes to Bar.
I scaled to 65# and started with sets of 10 and then 5 repetitions. I scaled to count single unders, double unders and double under attempts was able to string together quite a few. I scaled to knees to parallel and felt an unusually smooth kipping motion and was able to finish the 25 reps in 2-3 sets. I finished the workout in 18:24.
Coach Kyle was a really attentive coach and the box had a broad range of Rx+ and scaling athletes. It was well outfitted, but I was a little disappointed not to get a t-shirt. Drop in rate was $20 for the first visit and $10 for additional drop ins. It was clean and not hard to find.