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.

Monday, September 2, 2019


Monday, September 2, 2019

Crossfit Golden - Lacey/Janet

0800 - about 50 of us including Diya

Warm Up

Leg swings
Arm circles
Inch worms


6 Rounds for time of: 
24 Squats 
24 Push-ups 
24 Walking Lunge Steps 
400m Run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

I had the pleasure of bringing my 12 year old out to Crossfit Golden for a fun workout.  Lacey and Greg were kind enough to let her participate and she was allowed to do 2 rounds, which was probably a good end point.

I did the 6 rounds and the push-ups were by far the worst part.

R1 - 6:00
R2 - 11:47

I slowed down considerably in rounds 4, 5, and 6 and did not watch my splits.  My first round of push ups was 8-8-8.  By the last set it was 4-3-3-2-2-2-2-2-2-2.  I could get through the squats and lunges without shaking my legs out, but the run definitely slowed to the point, I was walking the uphills.

I finished in 38:42 and was very pleased with myself for finishing and not scaling the rounds.  Although it is a Hero WOD in honoro of Edwardo Loredo, I thought of my Dad and how he would love to be able to see well enough to do something like this.

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