Row, Hollow Rock, Rope Climb – Tuesday

Coach Matt cranking out those 30″ box jumps!

In 2002 CrossFit founder coach Greg Glassman summarized world class fitness in 100 words. Many of you have heard or read his summary before, but a reminder of its truth always helps. He said…

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.”

Try to follow this prescription, in order, as best as you can. Start with Nutrition, then show-up to CrossFit to train your lifts and skills. Workout hard and fast, often. Get out there and use your fitness in as many ways as you can. Use Coach Glassman’s words as a blueprint for your life and you will achieve world class fitness and an amazing sense of well-being in everything you do.

Tuesday’s WOD

Scaling Options


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