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, December 28, 2018


Friday, December 28, 2018

CrossFit Golden - Coach Lacey

12:00 pm

Warm Up

Couch stretch

Leg forward/back
Leg side/side


Banded left shuffle, right shuffle walk

Air Squats on 32X0 cadence

Clam Shells

Front Squat

5 Rounds of 5 reps every 3 minutes on 32X0 cadence (75#)


3 Rounds for time of

500 meter row
12 DL (BW)
21 BJ (20")

I scaled the DL to 135# instead of 195#.  The 2nd and 3rd round, I scaled to 350m on the row.  I did 10 BJ the first round and switched to step ups.  I finished in 16:27.

I signed up for an unlimited membership starting January 2nd, 2019.

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