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 20, 2019

OPEN GYM: Metcon

Thursday, June 20, 2019

Crossfit Golden - Open Gym

1300

Warm Up

400m run
then
8 lunge stretch
10 pass through
10 mountain climber
10 pvc strict press
10 pull aparts
8 lunge stretch
10 pass through
8 frankenstein
10 pull aparts
then
10 scap pull-ups
10 scap circles

Metcon

Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run

I substituted 5 tire flips with a Loader and Dozer 17.5R25 Tire (275#) for the 20 walking lunges.  The first run was between 2:10 and 2:30 on all 4 rounds.  I could do the pull-ups as 3/2/2/1/1/1.   I had the following times:

R1 - 6:10
R2 - 6:32
R3 - 6:38
R4 - 7:02

26:22 Total.

If I had done the walking lunges, they would have been pretty light to make the time cap.

Tire Selection:  Behind the gym they had 5 tires.  The first 2 were 128# and too light for my needs, the next one said 375# and it looked too heavy for me, the fourth one said 275# and looked like the right size.  I flipped it once and figured I could manage 5 reps without much trouble.  I did not investigate the 5th one as they are inline one behind the other and I was pretty warmed up just rolling tires around and testing them.

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