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.

Friday, May 20, 2016

Tommy V

Friday, May 20, 2016

Coach Ben

(11:00 AM) about 10 of us including Mandy, Tall John, and me

Warm Up

800m Run, followed by 1 min couch stretch, 10 squats with hand in front rack position, 1 min couch stretch, 10 prison squats, 1 min squat against wall, 10 squats.  Then 30 second hang from rig, 5 kip swings, 5 pull-ups.  With 45# bar, 5 overhead press, 5 front squat, 5 push press, 5 front squat, 5 thrusters.  2 + 2 raise an lowers.

Tommy V

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

For Time:

115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Performance was 21-15-9 with 95#, 6-4-2 ascents

Fitness was 15-12-9 with 65#, 12-9-5 raise and lowers

I used 65# for the Thrusters and go through the first round in 14+4+3 and managed all 6 rope climbs.  On the second round I did 7+4+4 and did 2 rope climbs, 1 halfway, and 1 raise and lower.  On the last round, I went 5+4, did 1 rope climb and 1 halfway.  It took me 15:24 which was behind the rest of the field which was mostly going true performance.

For reference at the 2015 Regional competition, Pat Burke did 8:34 for 3rd place and Andrea Ager did 8:31 for an event win

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