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, February 22, 2019

19.1 Wall Ball - Row

Friday, February 22, 2019

CrossFit Golden - Lacey/Greg

12:00 PM

Warm Up

Light Row - 2 min - 600 cal/hr
2 inch worm
8 lateral lunges
15 unbroken light WBS (10#)

Goal Pace Row - 2 min - 700 cal/hr
2 face up scorpion
2 face down scorpion
8 hamstring sweeps
15 unbroken goal WBS (20#)

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target

(Scaled would have been a 14-lb. ball)

162 Reps

My goal was 4 rounds and I was shooting for 3:30/round.  My first round was a little fast as I got through with the wall balls in a minute (8-7-4) and then got on the rower for a sub 2 minute row (~650 cal/hour).  The second and third round of wall ball shots was tough (5-5-5-4), but I could maintain form and then rest on the rower (~600 cal/hour).  Then everything went to shit.  With 5 minutes left, I started the fourth round and managed (5-5-5-4), but took longer breaks between sets and my form started to fall apart in terms of keeping my torso upright.  The row pace was slow (~575 cal/hour), but I finished the round with a minute left.  My 3rd wall ball shot was a no rep, but I regrouped and knocked out 8 unbroken after that for a total of 10.  I felt really good about the effort and have no intention of repeating the workout.

The 20# wall-ball is a beast.  I usually train with the 14# wall-ball.  I was pleasantly surprised that I could manage 86 wall-ball shots to a 10 foot target.  I might have to try Karen (150 wbs; 20#; 10' target).

I was wiped out.  I did some downward dog and cobras, foam rolled my back and tried to do the first set of weightlifting unsuccessfully.


Three Sets of: 
Windshield wipers (10-12 Reps)
Rest 60 seconds

Half Kneeling Landmine Press (5 Reps each arm @ 20X1)
Rest 60 seconds

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