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.

Friday, March 31, 2017

MU Progression, Karen

Friday, March 31, 2017


Coach Ben - (8:00 AM) - Just 2 of us, me and a girl I didn't know

Warm Up

400m Run, WMCF Dynamic warm up

Muscle Up Progression

(1) Establish the False Grip
(2) Kipping Swing on Rings x 5-8 reps
(3) Hanging Hip Thrusts x 5-8 reps
(4) Standing Transition x 5-8 reps
(5) Seated Strict MU w/band x 3-5 reps

We had about 13 minutes for this and I got through the progression once and half way through a second time.  The false grip was tough for me and the bony part of my wrist is pretty torn up.  Kipping swings were tough as I did not feel confident in the false grip.  Hanging Hip Thrusts were OK, but I only did 2 reps each time.  Standing transitions were done by starting in a dip position and walking hands back tracing chest and then forward back to a dip position.  Seated Strict MU were really hard as well and I only did a couple of reps.


150 Wall Ball Shots 20# ball to 10' target

This was athlete's choice day and rather than repeating a workout or trying a Hero workout, I decided to do a girl workout and arbitrarily selected a 15 min cap.  The first 25 were easy compared to the last 25.  I quickly went from 10 reps per set to 4 reps per set.  I maintained good depth and was solid on hitting the 10' target as well.  Final score was 14:16

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