Archive for August, 2009

Coach Greg Glassman founder and CEO of CrossFit

Rest Day

Word Class Fitnes in 100 words

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, 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.”

Phil T. Scale push ups as required.

Complete 5 rounds:

Run 400 meters
Clean 15 reps
20 Push-ups

Pick load for cleans and keep if for all five rounds

Complete 5 rounds of:

Row 500 meters
35 Sit-ups

 

Gymnastics Certification at CFX. Me up the back in red.

This cycle from the mainsite 23 May 2005

Complete 7 rounds of:

Barbell Thrusters 3 reps
5 Pull-ups

Pick weight for thrusters and keep it for all seven rounds.

Alison B Burpee

Rest Day

or

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

“Failures, repeated failures, are finger posts on the road to achievement. One fails forward toward success.”

Charles F. Kettering

Complete 7 rounds for time:

Wall-ball 30 shots
Rope Climb “double-up”

To simulate rope climb do 4 pull ups or towel pull ups(hang your towel over the bar and hold the ends)  for each “ascent”. Then do two “ascents” for a “double up”.