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.

Sunday, February 12, 2017

Rope Climbs

Sunday, February 12, 2017

West Metro CrossFit

10:30 AM (open gym) about 20 folks there including Ressee (Aaron's wife) and their two boys, Adam and me

Warm Up

10 minute jump rope (singles, drills, doubles) - got 25 unbroken

PVC pass throughs/OHS, Spiderman, Frankenstein, Toe Pull, Knee to chest, foot to butt, Round the worlds

HSPU Technique

3 rounds of

3 Handstand holds
3 wall walk ups

then 3x4 HSPU with feet on box

Rope Climbs

10 climbs, started on every 45 seconds, then finished on every minute

Pull ups

Finished with 5 pull-ups

1 hour total workout

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