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, August 25, 2016


I have been struggling with programming.  I dropped my CrossFit membership at the beginning of the year to focus on mobility and have been flipping around with picking up Main Site workouts and HyperFit programming.  Both of these options are very good, but I would like to become more aligned with addressing my personal weaknesses.

Big issues with the 2016 Open were Overhead Walking Lunges, Double Unders, Bar Muscle Ups, Handstand Push-ups, 55x225# Deadlifts.

I have been addressing the Double Unders and am up to 14 unbroken, but when fatigued, these fall apart.  I have progressed to a hand stand hold.  I need to time some of these today.  I have not been working on OH walking lunges, Bar Muscle Ups or Dead lifts.  My goals have evolved over the years.  When I started, I wanted a 135# clean and jerk, 135# snatch and a cartwheel.  Then I wanted general physical preparedness.  Now I want to complete the 2017 Open as prescribed (Rx).

CrossFit fundamental movements
  1. Air Squat
  2. Front Squat
  3. Overhead Squat
  4. Strict Press
  5. Push Press
  6. Push Jerk
  7. Deadlift
  8. Sumo Deadlift High Pull
  9. Med Ball Clean

Functional Movement Pyramid
  1. Position
  2. Movement
  3. Speed
  4. Load

Components of Fitness
  1. Cardiovascular/Respiratory Endruance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy
I am becoming committed to creating my own programming.  While this will likely go as poorly as my self prescribed triathlon coaching, it will force me to think rather than enter the box, be told what to do and forget about adaptation and what I am trying to achieve.

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