CrossFit - Greg Glassman

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. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Monday, April 20, 2015

Crossfit Back Squats

Monday, April 20, 2015

Coach Zach

(6AM) Mike, Ben, Whit, Karly, Kayla, T$$$, and me

WU

Single under jump rope 50 with both feet, 50 on right foot, 50 on left foot, 50 alternating.  10 Samsons, 15 squats, 20 jumping lunges.  I struggled quite a bit with the 1 foot jump ropes and especially the left leg and alternating.  It is probably a combination of strength and coordination.

Mobility:  Couch Stretch, 2 minutes each leg

WOD:

15 minute AMRAP of:  Buy in – 1 mile run, body weight back squat for reps.

Before starting we worked up the weight, starting with a clean from the floor, push press to pop the weight onto our back and then a full squat.  during the squat, feet should be wide apart, knees pushing out, ass low.

I started with the bar and then worked up to 75#, 95# and finally 115# (70# short of body weight).


The mile run felt pretty good as it was around 40 degrees this morning.  I finished in 8:08 and now had 6:52 to complete as many reps as possible.  I started off with 8, rested and did another 5 before dropping the bar.  That took all of a minute.  The next round, I did another 9 reps, taking brakes half way.  The next two rounds were fewer reps still and I was shooting for around 30 seconds rest before starting again.  After 33, I felt the left hammy starting to tighten so I stretched it out and gave myself 20 seconds for the last effort which ended up being 3 more reps, before letting the bar drop behind me.

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