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, June 16, 2016

Jump Rope

Thursday, June 16, 2016

Oracle Gym

(11:50 AM)

Warm Up

1000m Row - 4:39, quality, not speed, Bear crawl forwards/backwards, Crab walk forwards/backwards, tried to kick into a handstand a few times, did a few wall walk ups.  I did some double under work and got a new PR of 14 reps unbroken.  I was able to do this twice while accumulating a little over 50 DU before starting the workout.

Metcon

Hyperfit USA June, 14, 2016

4 rounds for time of

50 Double Unders
25 Abmat Sit-ups
10 HSPU

I scaled this to

4 rounds

100 jump rope
25 sit-ups
20 push-ups

The jump rope felt pretty good.  The middle two rounds were unbroken.  The sit-ups were OK, I broke them up 15/10, 10/10/5, 10/10/5 and 13/7/5.  My push ups are still week.  I went 5/5/4/3/3 on the first round, but by the last round it was 3/3/3/2/2/2/1/1/1/1/1.  Overall, I finished in 15:25.

Then I did some foam rolling and another 50 DU.  It was much harder to do them after the workout and the most I got unbroken was 5.

No comments:

Post a Comment