Crossfit 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, 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
- Coach Greg Glassman

Tuesday, October 16, 2012

10 minutes of Handstand Practice.

If you normally kick yourself up against the wall and complete your handstands with a slight lean, my challenge to you work on free standing handstands or work up to a position with your chest towards the wall and where your toes and noes are basically the only things touching the wall.



Strength:

A1: L-Sit DB Shoulder Press X 7, Rest 30 seconds- (sit on floor, legs straight in front of you)

A2: Good Mornings X 7, Rest 30 seconds

A3: Barbell Step Ups Altn’g Legs X 20, rest 30 seconds- (Bar is to be in front rack position)

A4: Strict Pull Ups X 7 (weighted if appropriate), rest 30 seconds x 3 sets


Results:
Shoulder press: 35#
Good mornings/step ups: 65#
Pull ups: 25#
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