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 2, 2019

Strength - Metcon

Wednesday, October 2, 2019

Crossfit Golden - Lacey/Janet

1200 - 11 of us

Warm Up 

2 rounds of
300m run
30m suitcase carry
20 banded face pulls
30m waiter carry
20 banded strict press
30m suitcase+waiter carry
10 banded pass through
10 banded pull apart


Every 2 minutes, for 18 minutes (3 sets) of:

Strict Supinated Grip Pull-Up ( x 8 reps @ 2110)

I modified this to a mixed grip and was able to keep good tempo
R1 - 4/4; R2 - 4/2/1/1; R3 - green band 8 unbroken

60-Meter Suitcase Carry + Waiter’s Carry
(switch arms at 30-meters)

I used 16kg (35#) kettle bells in each hand and could go down and back without pausing

Dumbbell Strict Overhead Press (x 15 reps @ 1011)

I used 20# dumbbells and could do this pretty smooth.  Tempo was good.  I should have gone a little heavier.


Metcon (3 Rounds for reps)

Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.

I scaled this to 300m runs and a 20" box

R1 - 1:40 + 10 bbjo
R2 - 1:42 + 10 bbjo
R3 - 1:48 + 11 bbjo

I felt like I was keeping a good pace and was surprised that I slowed down on subsequent runs.

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