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 23, 2019


Monday, September 23, 2019

Crossfit Golden - Lacey/Ryan

1200 - 20 of us

Warm Up

200m run
hamstring toe touch
face down scorpion
200m run
duck walk
scap push-up
200m run
burpee broad jump
face up scorpion
200m run
crab walk
dead ball slams


Metcon (Time)

For time:
400 Meter Run
15 Ground to Overhead (135/95 lbs)
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups

I scaled this to a 75# barbell and finished in 16:52 (target time was around 15 minutes, so this was on the slower side, despite scaling the barbell).

R1 - 2:12 run - 6:35 round 5/5/5/5/4/3/3
R2 - 2:45 run - 5:45 round (12:20 cumulative) 5/5/4/3/3
R3 - 3:00 run - 4:32 round (16:52 cumulative) 3/3/2/2

I did the 75# barbell as singles, but they were not fast.  I needed time to get set and my back is still tight.

The push-ups went really well and I could shake out during the run.

Finished with some pigeon stretch, hammy stretch, down dog and cobra

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