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 3, 2019

Weighted Pull-ups - Metcon

Wednesday, July 3, 2019

Crossfit Golden - Paige

1200 - 13 of us

Warm Up

400m run
10 around the worlds each direction
10 pass throughs
5 left/right/center plank holds
10 pvc btn press
10 floor prone raises
1 min pvc lat stretch


10 scap pull-ups
10 scap push-ups
5 paused ring row
30s chin over bar hold
2-3 controlled pull-ups


Weighted Pull-ups (1)

*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep

I did:
1x15kg (33#)

Rest 2-3 minutes between sets, building to today’s 1-RM


Three rounds for time of:
800m Run
30 Slamballs (30/20 lbs)
20 Pull-Ups

I ran the 800m, but scaled the slamballs to 10# and did ring rows.  I finished in 22:45.  The runs slowed down from 4:15 the first round, to 4:45 round 2 to 5:00 on round 3.  The other movements were pretty consistent around 3 minutes.

Lower Back Injury

I started the day with 3 rounds on the reverse hyper and foam rolling.  I finished with 2 round on the reverse hyper and grabbed a squeeze of sarco freeze.  My back felt fine during the workout and I think the rock tape helped my running form.

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