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.

Monday, June 13, 2016


I love attending birthdays with my kids at the Apex Simms Street Center and may even try to get some of my friends to rent the pace at $95/hour a couple of times/month.

This time I didn't have much of a plan, but again found myself with a parent who had a gymnastics background.

After warming up with animal crawls and wrist stretches, I got to work on forward rolls, forward rolls to standing, hand stand holds against wall, free standing head stands, cartwheels attempts and pullover attempts.

I was pleasantly surprised the Carl Paoli's gymnastics comments paid off on the hand stand kick ups.  I set up my extended body length took a good lunge and pivoted up successfully several times and could hold it OK when I was fresh.  I even did a wall walk up to belly against wall.

The cartwheels were unfortunately much worse.  I have not done the foot/hand placement drills and the gymnastics adult stressed keeping the body in a plane and being smooth.  I was not successful.

I felt good about my rolls and head stand hold.  I am nowhere close to a pullover and could not tuck my feet well enough to even skin the cat.

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