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.

Thursday, February 9, 2017

WMCF Chipper

Thursday, February 9, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) 12 of us including Adan, Dillon, Erin, Vanessa and me

Warm Up

800 m run
Spiderman down floor
Toe pull down floor
Knee to chest-Heel to Butt
Frankenstein
Bear crawl forwards-backwards
Skipping high knees down and back
Karaoke down and back

West Metro CrossFit Chipper

In teams of 2-3, with only 1 partner working at a time, complete the following for time:

100 Sit Ups
90 Lunges
80 Push Ups
70 Box Jumps (24″/20″)
60 Pull Ups
50 Jump Squats
40 Wall Ball Shots (20/14)
30 Floor Wipers (95/65)
20 Ring Dips
800m Run together

I paired up with Dillon and surprisingly he did more of the reps.  Everything was going pretty well until the wall ball shots.  Even trading off every 5 reps got to be a grind.  The Floor wipers were new and consist of being flat on the floor holding a barbell and using core strength to tap one bumper sweep floor and tap alternate bumper for 1 rep.  Everything was Rx except for the ring dips.  I had to use a band for the ring dips.  Overall we finished in 28:41 which was a pretty good clip.  As a solo workout, this would have taken me probably double that.


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