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.

Friday, April 3, 2015

Front Squat

April 1, 2015

Coach Arik

Lisa, Pedro, Eric, Whit, and me

My shoulders still don’t feel right from Sunday/Monday, but they were much better than yesterday so I felt comfortable starting the workout.

250m row
5 goblet squats (16kg, 3 sec hold in bottom)
5 front squats (45#)
5 thrusters (45#) – Front Squat with push press to lock out arms bringing head forward

Mobility – Band pulling on arm, PVC pass through and pull against arm

Front Squat – Hang fingers against bar, lower down with back straight, feet slightly wider than shoulder width apart, lift up.  Remember to start with elbows up and keep them pointing forward through the lift.  I started with 45#, 65#, 75#, 95#, 115# and finally did 135#.

5 min AMRAP of 3 Deadlift (275/165#), 7 Push Press (115, 75#).  Deadlift – start with feet about shoulder width apart, top of shoe laces under the bar, with a stable core and shins vertical, bring the bar up and move hips to bar.  Push Press – bend at knees, accelerate up and lock out arms bringing head forward.  I used 115# for the deadlifts and 65# for the Push Presses and was able to do 6 rounds.

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