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, November 11, 2018

Wade

Sunday, November 11, 2018

TruFit

8:25 AM

I did a heavily scaled Wade

800m Row
4 Rounds of 12 assisted pull-ups (85#), 9 push-ups, and 6 assisted dips (85#)
800m Row

It took me around 30 minutes.

I finished with 30 walking lunges.

35 minutes total workout

Wade

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters

Scroll for scaling options.
Post time to comments.

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

Scaling
Though not as long as some Hero WODs, this workout will be relatively long. Shorten the runs and choose modifications that are still difficult for you. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option
For time:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters

Beginner Option
For time:
Run 800 meters
Then, 4 rounds of:
12 assisted pull-ups
9 knee push-ups
6 assisted dips
Then, run 800 meters

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