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 15, 2019

Goat Day

Friday, February 15, 2019

CrossFit Golden - Open Gym

1:00 PM

Warm Up

Air Squats
Pass Throughs
PVC OH Squats

Rope Climbs

5 climbs - first 3 were every 90 seconds, then failed attempt and went on 120 seconds

Jump Rope

10 minutes - doubles with rest between sets, best unbroken was 28
(right calf started to tighten up a the end)

Hand Stand Technique

head stand hold
hand stand hold 2x
hand stand lower to 3 mats
hand stand lower to 2 mats 2x
wall walks 3x


5 sets of 2 reps

50 minutes total workout

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