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.

Wednesday, May 20, 2015

Crossfit – Power Cleans

Wednesday, May 20, 2015

Coach Arik

(6AM) Laura, Lisa, Kate, Nick, Zack and me

Warm Up

2 rounds of 250m row, 8 goblet squat (53#), 8 KB swing (53#), 8 Shoulder Press (45#), 8 Triceps Extension (45#), 8 Front Squat (45#).  I need to get my knees further back on squats and keep my chest up.  The triceps extensions were tough and the only place I still noted some lingering discomfort in my right triceps.

Mobility:  Front Rack

First stretch - Hook elbow under band and lean forward.  Second stretch - Grab band and twist so it is pulling over your shoulder.  Hold each position for 2 minutes each arm.


13 minute AMRAP of 100m run, 5 Power Cleans (135#), 5 Front Squat (135#), 5 Box Jumps (30”), 5 Pull-ups.

Power cleans start from the hang position and do not include a squat.  I built up the weight starting going from 45#, 65#, 75# and finally 95#.  I may have been able to clean a little more, but the squats were getting tenuous.  Even on the clean, my weight was not balanced well and I wasn’t getting the bar to come up on a straight line.  The 135# prescribed weight for men will have to wait until another day.  I decided to use a 24” box as I have yet to try the 30” box and today was not feeling like the day.

The first round went pretty well and I even managed the pull-ups in succession.  This round took a little over 2 minutes.  The next few rounds slowed considerably as my form was falling off on the power cleans.  I was having the most difficulty with the squats.  I surprised myself by stringing together 3 kipping pull-ups during the third round.  With 2 minutes to go, I started my fifth round getting through the run, cleans, squats and completing 2 box jumps for a final of 4 + 13.

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