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, August 28, 2019

Metcon

Wednesday, August 28, 2019

Crossfit Golden - Lacey/Eliza

1200 - 10 of us

Warm Up

400m run
1 min inch worm - l/r scorpion
1 min med ball round the world
1 min bear/crab rotations
1 min med ball squat cleans
1 min lateral lunges

5 active hangs
5 kip swings
5 partial strict pull-up
5 paused kipping pull-up

5 scap push-ups
5 pulse push-ups
5 dip negatives

Metcon

Every 6 minutes, for 30 minutes (5 sets) for times:
600 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Bar Muscle-Ups

I scaled this to a 14# wall ball and went unbroken the first round then 10/10 for the subsequent rounds.  I substituted 5 C2B pull-ups and 5 ring dips for the 10 bar muscle-ups.  I was able to do kipping singles for the C2B, the ring dips were far from virtuosity.

R1 - run 2:52; round 4:56
R2 - run 2:49; round 4:58
R3 - run 3:00; round 5:10
R4 - run 3:18; round 5:18
R5 - run 3:23; round 5:34

The runs did not fall off as bad as they did yesterday and I was very consistent on the wall ball shots and C2B.

Accessory

I tried a few jumping bar muscle-ups with the bar at nose level (2-1-1)

I did 3x10 seconds of hanging knee hold from the rig

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