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, July 24, 2019


Wednesday, July 24, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

1 min easy row
1 min hamstring sweep
1 min scap pull-ups/band pass throughs

1 min medium row
1 min kang squat
1 min plank walk out

1 min fast row
1 min light kbs
1 min ring rows


Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups
400 Meter Run

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

I did 500 meter rows and was finishing between 2:15 and 2:20.
I scaled the kbs to 12 kg and was able to maintain 12/10/8 rep scheme
I scaled to ring rows and struggled to maintain 3 sets.  I was getting 4-5 reps at a time
I did a full 400m run every round

R1 - 7:18 (2:18 run)
R2 - 7:34 (2:20 run)
R3 - 7:57 (2:27 run)
R4 - 8:00 (2:30 run)

Finished with 3-2-2 pull ups.  Glad I did ring rows for the metcon

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