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, August 23, 2019

OPEN GYM - Gymnastics

Friday, August 23, 2019

Crossfit Golden - OPEN GYM


Warm Up

foam rolling
scap pull-ups
kip swings
paused kips

Kipping Pull-ups - Worked on kip swings, paused kips, could string a couple together, but not three; finished with some strict pull-ups

Double Unders - singles, drills, then doubles, best was 34 unbroken, after that struggled to string together more than 8 unbroken

Handstand Push-ups - handstand hold, 2 reps to 3 abmats, 2x1 rep to 2.5 abmats, 2 negatives to 2 abmats

Planks - held 2x 1 min low plank and 1x 30 sec forward reaching plank

40 minutes total workout

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