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.

Equipment

A quick rundown of equipment I have used or want

(1) Barbells (45#, 35#) – Rogue Matt Chan $295, purchased Rogue beater bar for $80, purchased a RepFitness Technique bar for $100 12/3/2016

(2) Bumper plates (45#, 25#, 15#, 10#), Hi-Temp bumpers, $1.50/# x 190# = $285, 4/24/2016, from Wod Weights, RepFitness 5# Technique plates for $40 12/3/2016

(3) Pull-up Bar – purchased dip/pull-up station at yard sale for $20 6/6/2015, not ideal, it would be better to have a rack, sold dip/pull-up station for $50 4/1/2017, back in the market for a rack

(4) Concept 2 rowing machine ($900 + $45 shipping)

(5) Plyo boxes (20”, 24”) - Purchased set of 3 (12", 12", 8") for $140 from J-Box (Robin Burke, Penrose, CO)

(6) Wall ball (14#, 20#) – Dynamax 14# ($106), RepFitness 14# ($52) - purchased from Simpsons Fitness Supply ($42 pre-sale from Contender Fit event Sept 17-18, 2016)

(7) Weightlifting platform Raptorfit.net, start with horse stall mats 4x6' ($30-$100 each), need 4

(8) Medium weight band (functional fitness bands #2, red, 20-35# and #3, black 30-50#)

(9) Kettle bells (55#, 35#, 25#) – [35# ~ 16kg ~ 1 pood; 55#~24kg~1.5 pood] (purchased from RepFitness 7/23/2016)


(10) Gymnastics rings ($25 hanger self constructed, $55 RepFitness 1.25" rings)

(11) Abmat – (purchased for $1 at yard sale 6/6/2015)

(12) Speed jump rope (Ultra Speed Cable Jump Rope (buyjumpropes.net), bought a Jump-N-Rope 98" R3 beaded rope for $12, 11/27/2015, bought a Jump-N-Rope 106" R2 training rope for $20, 1/26/2016)

(13) 45# sandbag (Brute Force Sandbags, Denver, CO, purchased 25#-75# bag from $125, 4/18/2016, filled to 50#)

(14) Glute Ham Developer (purchased Power Lift Fixed Pad GHD from F.I.T Loveland, Stephanie 8/10/2016, $400)

(15) Dumbbells (25#), bought 200# of standard weights from garage sale 4/23/2016, $20 and got "Golds Gym" dumbbell handles from Wal-Mart 5/7/2016, $12

(16) Paralette (set of 2), $20 build from PVC

(17) 400# tire, ?? call around for Loader tire

(18) Car tire on harness

(19) 10# sledgehammer (purchased 10/6/2015 from Home Depot, 8#)

(20) 20 foot rope (purchased 12 foot 1.5 inch manila for garage, $74 knotandrope.com, 8/17/2016)

(21) Atlas Stone (small ~30# up to ~70#), call the guy in Loveland or Highlands Ranch

(22) Crossover Symmetry Bands (purple, red), $240 from   http://crossoversymmetry.com/product/hiit-solo/

(23) Sled, Amazon $54

(24) Slam Ball (20#) Rep Fitness, $35

(25) Gymnastics mat (Christmas present $135 Great Mats)

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