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, August 31, 2018

Camp Gladiator

Friday, August 31, 2018

Oakhurst Park

8:00 AM

Warm Up

Ran a couple hundred yards, push ups, inch worms, walking lunges, etc.

40 yards sprints at 60%, 70%, 80% and 90% intensity

Round 1

AMRAP
8 Star Jumps
4 Pop Squats (like a burpee, but not going to the ground)
40 yard sprint

1:30 work 30 rest
1:15 work 30 rest
1:00 work 30 rest
0:45 work 30 rest

Round 2
12 Split Squat jumps (or reverse lunge)
8 Plank heel touches
40 yard broad jumps

Round 3
16 side shuffles (2 yards)
8 plank jack
40 yard bear crawl

All of the rounds were on the same work/rest cycle.  I may have the rep count messed up, but I could usually finish a round on the longest work interval, but would not be able to after that.

Between rounds we would do a core blast including crunches, supermans, low plank hip pivot to each side, etc.

We finished with stretching.

The camp gladiator method is based on 4 week cycles.  Week 1 endurance, Week 2 speed and agility, Week 3 intensity and Week 4 peak.  I showed up on week 3 and got leveled.  Janelle was a great coach, her daughter Haley is in 6th grade with my daughter.  Nicole was another WWA parent and her daughter Avery was also in 6th grade.  Overall it was 7 of us.  I was the only guy. 

It was a good high intensity workout and in the spirit of group workouts, I certainly pushed myself harder than I otherwise would have.  The movements were not technical and Janelle did offer pointers (keep your butt lower, etc) and encouragement.

If I were on a regular schedule and the times/costs worked for me, I would consider joining, but I think I am still sold on working out at a globo gym until I can return to CrossFit.

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