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, August 22, 2016
24 Hour Fitness
Warm Up (15 min)
4 laps around the track, foam rolling, banded shoulder stretches, bear crawl
Jump Rope (10 min)
Tabata singles/drills, Double under attempts. I was managing between 3 and 14 unbroken
Handstand (15 min)
Wall walk-ups 4x1 every 30 seconds
Handstand holds against wall
Pull-ups (5 min)
Hang/Kip then 10 reps on climbing grips
Box Jumps (15 min)
21-15-9 to 18" box
6-4-2 to 24" box
1-1-1 to 30" box PR!!!
This was a huge mental win for me as it took me about 4 approaches just to decide to jump. I don't know why this additional six inches represented such a mental block, but properly warmed up I felt pretty good about it. I don't see workouts at 30 inches in my future anytime soon, but it is now fathomable that I could do a back tuck with the right combination of training and coaching.