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 30, 2019

Metcon (Long Time Domain)

Monday, September 30, 2019

Crossfit Golden - Greg

1200 - 11 of us

Warm Up

1 min rope skip
1 min high knees/butt kickers
1 min over/under the fence
1 min left-right-center hamstring stretch
1 min burpees
2 min athletes choice


For time:
3,000-m row
300 double-unders
3-mile run
Time cap: 45 minutes

I finished the row, right at the 14 minute suggested cap

I scaled to single unders and finished 600 reps at 21:30 (just under the 22 minute suggested cap).  12 sets of 50 reps.

I did the full 3 miles (out the back door, four inside loops and back in the front door) and finished in about 55 minutes (well above the 45 minute cap).  Roughly 11 minute miles.

Overall, it was a good workout and I felt like I paced it well.

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