CROSSFIT EAST

CROSSFIT

EAST

Archive for March 2025

Monday 20250317

Front squat 5-5-3-3-3-1-1-1-1 reps

Then, spend 20 minutes practicing L-sits.

Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.

For the L-sits, play with max holds, from rings, from paralletes, from the floor, etc.

Sunday 20250316

The Work Is Not Finished

Coach Glassman addresses MetFix affiliate owners

During the Zoom meeting, Greg Glassman reaffirmed the stance he held while leading CrossFit: Western medicine’s approach—focusing on controlling health markers like blood pressure and triglycerides—does not work. A healthy state is the result of lifestyle choices.

The fitness trainer, who sees a client 5 days per week and has constant influence on a person’s diet and exercise, is best equipped to provide health, whereas the physician is not.

He also reiterated that the primary driver of chronic disease is sugar. While other factors may contribute to poor health, their impact pales in comparison to that of fructose. Glassman encouraged the community to stay focused on addressing this key factor.

“We have our work cut out for us in addressing the nature, the true nature of hyperglycemia. That alone is a job…

So everyone has made it their life commitment to get the microplastics out … those people that are harping about that aren’t talking about sugar. And the people that are searching through their cornflakes looking for the genetically modified organisms, they’re not watching the sugar thing either…  

The problem with an elevated blood sugar is so profound—It is such an enormous impact, that we may not be able to assess the nature of the other problems.

Do I think seed oils are good for you? No, I do not.

Do I think microplastics, teaspoon of microplastics in the brain is helping anyone? I can’t see it. It doesn’t seem like it.

But do I think that is what’s causing heart disease, obesity, diabetes? No, I don’t. No, I don’t. So that’s the lay of the land.“

Saturday 20250315

1 deadlift
15 wall-balls
2 deadlifts
15 wall balls
3 deadlifts
15 wall balls
… etc., adding 1 deadlift per round, until,
10 deadlifts
15 wall balls

Friday 20250314

3 rope climbs
50 box jumps
21 dips
40 box jumps
15 dips
30 box jumps
12 dips
20 box jumps
9 dips
3 rope climbs

Climb at least 6 vertical feet with each rope climb, and jump to 20-inch box.

Thursday 20250313

For load

Deadlift 5-3-3-1-1-1 reps

Then, spend 20 minutes practicing handstands.

“No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like the deadlift”
— Greg Glassman

Tuesday 20250311

Chelsea

Each minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

While fledgling versions of other benchmark workouts had started to be seen, Chelsea was the first to be presented in its final format on August 3rd, 2003.

Monday 20250310

Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

Monday 20250310

For time:

21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

When this was posted in 2001 this workout was truly different than what the rest of the fitness world was doing at the time.

Blending weightlifting and metabolic conditioning, it holds up as a classic, with a simple 3-word statement that encapsulates the high-intensity ethos.