Saturday 20250322

Isabel

30 snatches for time

First appearing in November 2004 in The New Girls article and the workout for November 11th, Isabel is fast, high power output, and one of few benchmark workouts with only one exercise.

Pick a weight that lets you complete several reps quickly. The workout should take less than 10 minutes—more like 5. If you’ve ever finished this in the 2-minute range, add weight today, but just a little.

Friday 20250321

Complete as many rounds as possible in 20 minutes of:

21 bench presses
21 L-pull-ups

The difficulty of each of these exercises should control the total volume of reps as muscular fatigue sets in over the course of 20 minutes. Each movement should be hard, but not so hard that you can only complete singles. If you make it too easy you’ll be flying through unbroken sets and end up performing an obscene number of reps by the end.

Thursday 20250320

3 rounds, working for one minute at each station of:

Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute

This station rotation workout alternates between midline flexion and extension. While structured similar to Fight Gone Bad, today is more about working midline stability than power output.

Hold the hollows for as much of the minute as possible. Choose a light load for the deadlifts that allows you to keep moving for most of the minute.

Post amount completed each round in the static holds, and reps completed in the other exercises to comments.

Wednesday 20250319

Big Sugar’s Sweet Little Lies

Tuesday 20250318

Row 250m
10-9-8-7-6-5-4-3-2-1 power cleans

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.“

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

CROSSFIT

EAST

WOD