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.

Tuesday, May 26, 2015

CrossFit Total

Tuesday, May 26, 2015

Coach Arik

(6AM) Kayla, Laura, T$$$, Lisa, Whit and me


15 reps of Samson Stretch, Overhead Squat with PVC, Sit-ups, Back Extensions, Pull-ups and Dips.  I did Supermans for the back extensions, 3 regular pull-ups and 12 jumping pull-ups and bar dips.  My left shoulder feels OK, but I did not want to risk re-injury while doing pull-ups during the warm-up.

The CrossFit Total

Back Squat (1 Rep Max), Shoulder Press (1 Rep Max), Deadlift (1 Rep Max)

This is a test workout that was proposed in the CrossFitJournal in December 2006.  We had tried most of the exercises before, but I struggled to get low enough on the squat.

Back Squat:  8x45, 5x95, 3x135, 2x165, 1x175, 1x185NR, 1x185

Shoulder Press:  6x45, 3x75, 2x95, 1x105, 1x115, 1x125, 1x135NR

Dead Lift:  5x95, 3x135, 2x185, 1x205, 1x215, 1x235
Total = 545

I may have had a little more Dead Lift in me, but wasn’t sure how to work up the weight.  On the others, I maximized my efforts.  While it is not grueling at the time, I will be sore for a couple of days.

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