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.

Wednesday, February 20, 2019


Wednesday, February 20, 2019

CrossFit Golden - Greg

3:30 PM

Warm Up

Line drills

High Knees/Butt Kicks
Bunny Hop
Inch worm/Jog back
Mountain climber Stretch/Jog back
Kick to opposite hand
Bear Crawl


Figure four - 30s each leg
Couch stretch - 30s each leg
Foam Roll IT Band - 30s each leg


In teams of two, with only one member working at any one time, complete 5 sets each of:

Station 1 – 1000 Meter Row
Station 2 – Rest

Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep your total time to completion under 40 minutes.

I paired up with Tim and while he was able to get 1000 meters every time in under 4 minutes, I was not.

I capped myself at:

921 meters

I felt pretty good about pacing overall, but need to get to the point where I can hold a 2:00 min/500 pace instead of a 2:20/500 pace.  The 4 minute rest certainly helped me push a little harder.

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