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, July 19, 2019


Friday, July 19, 2019

Crossfit Golden - Eliza

1200 - 3 of us

Warm Up

2 min walking lunges
with 3 burpees every 30 sec

1 min hamstring sweeps
1 min single arm hang

2 rounds of
6 scorpions
10 pvc good mornings
10 pvc atw
10 pvc thruster
5 ring rows

pre wod
10 kbs
10 db lunges
5 thrusters


For time:
50 Kettlebell Swings (24/16 kg)
40 Dumbbell Alternating Lunges with Farmer’s Carry (50/35lbs DBs)
30 Burpees
20 Dumbbell Thrusters (50/35lbs DBs)
10 Bar Muscle-Ups
20 Dumbbell Thrusters
30 Burpees
40 Dumbbell alternating Lunges with Farmer’s Carry
50 Kettlebell Swings

I scaled this a lot.  I used an 8kg kb; started with 15# dumbbells and abandoned them after rep 36 of 40 on the first set of lunges (hamstrings started to tighten up), did plank jacks and strict pull-ups.  I started fast 20/20/10 and then 15/15/10 but the plank jacks slowed me down considerably.  The thrusters were ok as they became essentially air squats.  Pull-ups I went 4/2/1/1/1/1.  I was slower on the way up, but still finished in 22:57.  To meet my metcon expectation I started again with 10 strict pull-ups, 20 unweighted thrusters and then 15 plank jacks to get me to 28:00

Finished with foam rolling and puppy dog stretch.

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