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.

Monday, January 14, 2019

OH Press - Helen

Monday, January 14, 2019

CrossFit Golden - Ryan, Lacey

12:00 PM

Warm Up

2 Rounds of

Banded left/right steps with KB in Front Rack
Plank reach under and extend

Pass Throughs
Inch Worms
Prone Press

OH Press

Every 3 minutes for 15 minutes build to heavy single

failed 130

Push Press

Then 2 additional sets of push press 80-85% of max for reps to failure (still on 3 minute interval)

I used 100# (80%)

9 reps
8 reps


3 Rounds for time

400m Run
21 KBS (53/35)
12 Pull-ups

I scaled this to a 35# KB and switched to jumping pull-ups on the second round and it still took me 14:37 to finish.  Primarily based on a really slow run.

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