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, February 27, 2017

King Kong

Monday, February 27, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - Judy and me

Warm Up

400m Run, WMCF dynamic warm up

Gymnastics Skills

1) Spend about 3-5 minutes working on:
Muscle Up progressions (Kipping Swings on the rings, warm up a few ring dips, get some Pull Ups in)


Kipping Pull Up Progressions (Superman/Hollow Holds and Flips, Kipping Swings on bar, Pull-in/Push-out)

I did the pull-up progression

2) Handstand Push Up Progression
Go as far through the following progression as possible 2 times. Do not move to the next step unless the highest rep in the range can be completed.

~ 5-10 Piked Push Ups on ground
~ 5-10 Piked Push Ups from a box
~ 5-10 Handstand Push Ups (modify with up to an ABMAT with a 25# plate underneath)

I could do the piked push-ups on ground, but only 4 piked push-ups from a box

“King Kong”

3 Rounds for time of (10 min cap):
1 Deadlift (455/315)
2 Muscle Ups
3 Squat Cleans (250/170)
4 Handstand Push Ups

Like most folks, I had to scale
Deadlift (245#)
Muscle Up (sub C2B and ring dip)
Squat Cleans (95#)
HSPU (piked push-ups from a box)

I still managed to finish in 8:18 which I felt pretty good about.  The deadlifts felt better than I expected.  Even with 2 abmats, I could not do a HSPU.

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