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.

Tuesday, May 31, 2016


Monday, May 30, 2016

MBS CrossFit - Broomfield Commons Park

(7 AM) - about 15 of us including Rich, Emily, Amy, Sheena, and me

Rig Assembly

I arrived a little after 6 AM to help the group set up the pull-up rig, while others set up the rest of the site with check-in stuff, the run course, etc.  Raptor Fitness offered up a rig that could in theory accommodate 24 people.  It went together reasonably fast.


1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

wearing body armor or 20# vest

CrossFit boxes around the country honor Lt. Michael Murphy every year on Memorial day, by completing one of his favorite workouts that he called "Body Armor."  Pat started off by reading the President's Medal of Honor Citation and then we got underway.

I was originally planning on doing a half Murph, but as I was going past the 800m turn around, I decided I had a little more in me.  I partitioned the calisthenics into rounds of 5 pull-ups, 10 push-ups and 15 air squats.  I was quickly doing single pull-ups, 3-3-2-2 push-ups and 9-6 air squats per round.  As I was approaching the 10th round, I decided to keep grinding them out and possibly make it to 15 rounds.  At 17 rounds, I knew that I would finish and the 55 minute time cap could be damned.  As I started the second run, my legs completely felt like jello and I had doubts as to whether I could walk a mile.  With a shout out from Mandy and having Sheena a little ahead of me on the course, I broke into a slow jog and was thrilled to cross the line in 59:20.  I only used my body weight, but was thrilled with the accomplishment.

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