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.

Thursday, June 27, 2019

C2B - HS Technique - Metcon

Thursday, June 27, 2019

Crossfit Golden - Lacey

1200 - 15 of us

Warm Up

1 min bear crawl
1 min arm circles
10 ring rows
5 left/right scorpion and push up
1 wall climb and 10 sec hold
1 min shoulder swimmers
1 min puppy dog
10 active hangs
5 pull up negatives
1 wall climb and 10 sec hold


Every 2 minutes, for 12 minutes (3 sets each) of:

Weighted Strict Chest-to-Bar Pull-Ups  (3)
*Remaining time accumulate time in L-Sit hold

I could barely manage the strict C2B with a green band.  On the last round I did get 3 singles.  L-sit hanging from bar, barely 10 seconds at a time.

Handstand Walk (50-75 feet)

HS Holds walking to wall and kicking up to wall


Metcon (AMRAP - Reps)

Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Slamballs (30/20 lbs)
Rest 30 seconds

Round - Row - DU - SB - Total
1-9-24-11 = 44
2-8-14-11 = 33
3-7-23-11 = 41
4-7-12-12 = 31
5-7-11-12 = 30

I did OK on the rowing.  The double unders were all over the place and fatigue definitely set in.  The 30# slam balls were better than expected and I actually improved as I got comfortable with the movement.  Total Reps = 179 

I was surprised by the white board scores with several people putting up over 400 reps.  I imagine this consists of 10 cal rows, 50 double unders and 20 dead ball slams per round.

Finished with some kipping and a final HS hold

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