Four Reasons Every CrossFitter Should Participate in the CrossFit Games Open
1) Greg Glassman’s Workout Routine Is Better Than Any Other Program Out There
Gretchen Bleiler, a former professional gymnast, has been involved with fitness since she was 12 years old. She competed in figure skating competitions until her early twenties when she decided to pursue other interests such as yoga and running. She currently works at a health club in New York City where she helps clients improve their physical fitness.
Gretchen has been training for over 20 years and is one of the most experienced coaches in the sport of competitive bodybuilding. Her gym specializes in functional strength training, which emphasizes developing muscle mass while reducing fat mass through resistance exercises. Gretchen believes that “functional” means having a purpose and being able to do something without it being complicated or taking too much time. You don’t need to have fancy equipment, but you still need to work hard and train smart. Gretchen believes that the best way to achieve these goals is through high intensity interval training (HIIT).
In her own words: “I’ve always believed that HIIT training can make any athlete better. I believe if you’re not using it properly, your performance will suffer.”
Let’s be honest: CrossFit Games competitors are the best of the best when it comes to functional fitness.
So how are they able to perform at such a high level? Is there a secret workout that we mere mortals aren’t aware of?
In one word, the answer is “Yes.” Gretchen has found a routine that can improve your overall well-being and make you fit for any situation. Every CrossFitter should perform this routine once a week. It doesn’t take long, but it’s incredibly effective. It’s called the “1-7-7.”
What Is the 1-7-7 Routine?
The premise of the 1-7-7 is simple: Do one set of seven exercises, with seven repetitions of each exercise, with a 30-second break in between. Once you complete the seven exercises, rest for two minutes before starting the routine again. Complete a total of five rounds.
What Exercises Make Up the 1-7-7?
To perform the 1-7-7, you’ll need a set of light dumbbells (about 2.5 to 5 lbs) and a stopwatch or timer. It’s also recommended to have a spotter around for the first time you try this routine, just in case you need assistance.
The exercises and the number of repetitions are as follows:
Exercise Reps Step-Ups 7 Air Squats 7 Pushups 7 Walking Lunges (With Weight) 7 Back Extensions 7 Dumbbell Curls 7 Tricep Extensions 7
How Should You Incorporate the 1-7-7 Routine Into Your Life?
It’s best to do the routine at the beginning of your day, before you eat or drink anything. It can be done at home, but be careful not to drop the weights on yourself or anyone else.
Make sure to rest a full two minutes after the fifth and final set is completed before starting a new routine. Once you can comfortably (and easily) complete all five sets, add weights (5 lbs for women, 10 lbs for men) and start again at set one.
Is this routine for everyone?
No, of course not. But it is for you, because you’re awesome and you’re never afraid of a challenge.
You now have all the resources you need to step up your functional fitness game.
So what are you waiting for?
Get to work and make 2019 your year!
You Might Also Like: Crossfitters, listen up! If you’re sick of your current routine at the box and ready to level up your fitness, it’s time to check out GRIT HIIT. This online program is perfect for busy individuals that want to rock leaner muscles, a stronger core, and a lung-searing HIIT workout that leaves them feeling like a champ.
Try it free here.
Sources & references used in this article:
Organizing and conducting sporting events online: A study of the 2011 CrossFit Games by A VanHouten – 2012 – search.proquest.com
CrossFit: Fitness cult or reinventive institution? by MC Dawson – International review for the sociology of sport, 2017 – journals.sagepub.com
Gender Bias in Sports Commentary: the CrossFit Games by J Carlsson – 2019 – diva-portal.org
A profile of injuries among participants at the 2013 CrossFit Games in Durban by C Da Silva – 2015 – openscholar.dut.ac.za
The World of CrossFit by P DiPrimio – 2020 – books.google.com