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.

Wednesday, February 8, 2017

Row-Burpee-Box Jump

Wednesday, February 8, 2017

West Metro CrossFit

Coach Soloman (9:00 AM) - 6 of us including Brian and me

Warm Up

800m run, then Spiderman, Toe Pull (opposite hand, opposite toe), Frankenstein, Knee to chest/Heel to butt, skipping high knees, karaoke, Bear crawl forwards/backwards.

Tic-Tac-Toe with wall balls - Game 1 Jumping Jacks, Game 2 Walking Lunges


In teams of 3

5 Rounds of

1 minute row for calories
1 minute burpees
1 minute box jumps (24")
1 minute rest

This was a tough workout.  As a team we got 544.  My partners were averaging over 20 reps for burpees and box jumps, I was struggling between 17 and 19 reps.  I could manage 8-9 burpees and then 9 or 10 box jumps.  Rowing we did well, averaging around 40 calories for the 3 minutes.  I wasn't tracking my numbers independently, but was averaging around 1000 calories/hour.

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