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, January 6, 2017

Love Boat

Friday, January 6, 2017

Oracle Gym

12:00 PM

Warm Up

500m row, pull-ups, push-ups, air squats, barbell warm-up - 15 minutes total

Love Boat

For time:

1000m Row
5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
3 Rounds of DT (12 deadlift, 9 hang power clean, 6 push jerks)

Fitness - 95/65#
Rx - 115/75#

This turned into a very long workout.  The row took me around 4:30 and the the 5 rounds of Cindy were clicking along at about 2 minutes each.  The DT rounds are what broke me.  I broke the deadlifts into 5-5-2, the hang power cleans into 3 sets and the push jerks into 2 sets.  Overall time was 24:51.

HSPU skills

3x Handstand kick-ups

Feet on box handstand push-ups 3-3-2-3

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