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.

Tuesday, February 7, 2017

Partner Cindy

Tuesday, February 7, 2017

West Metro CrossFit

Coach Soloman (9:00 AM) 12 of us.  I partnered with Adan

Warm Up

400m run then spider across floor, high kicks, pull leg up, grab leg back, individual hamstring stretches, bear crawl forward/backward

With medicine ball toss and do med ball squat, torso twists handing ball to partner, toss and do a burpee

In a circle do introductions then some air squats and some push-ups.

Set up for WOD

Partner Cindy

20 minute AMRAP

Partner 1:  400m Run
Partner 2:  5 pull-ups, 10 push-ups, 15 air squats

Tag in and pick up where partner left off.

Either I was running slow or Adan was moving on Cindy, because he was always getting more reps than me.  We finished with 12 rounds + 23 reps.  I think I got 5-6 of those rounds.

Finish with some stretching, mobility on our own.

West Metro CrossFit is a well organized facility with 3 GHD, weightlifting platforms, rig, 6 rowers and of course plenty of barbells and plates.  They also have a bunch of rings and rope climbs so that a full class could be working out together.  9 AM is usually a small class, but all classes are free this week and they are also running a Groupon.  One new person like myself and some occasional folks in addition to 8 regulars.

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