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, October 9, 2019

Gymnastics - Metcon

Wednesday, October 9, 2019

Crossfit Golden - Lacey/Eliza

1200 - 5 of us

Warm Up

3 rounds of
5 inchworm push-ups
10 lateral lunges
arm circles
10 jumping lunges


Every 2 minutes, for 16 minutes (4 sets each) of:
Ring Muscle Ups  (4-8 Reps)
Handstand Walk (50-75 Feet)
or Box Around the Worlds

For the ring muscle ups, I scaled to banded ring transitions the first 2 rounds, kip swings on rings the third round and kip swings on bar the fourth round

For the handstand walk, I scaled to either wall walk ups (rounds 1,3) or kick up and holds (rounds 2, 4).  I felt stable, but need to find a hollow when kicking up to the wall.


Metcon (2 Rounds for time)

Two sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

I scaled this to a 24" box.  I was able to do the 30 calorie row in about 2 minutes and then did 20 BBJO to 24" box at 5:07 and 5:00 respectively.

Big improvement from 01.30.2019 when I scaled to 25 calorie row and 13 BBJO to 20" box for round times between 4:24 and 4:41 with 5 minute rest between rounds.

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