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, June 5, 2015

CrossFit Open Gym

Friday, June 5, 2015

Coach Arik

(12:00 PM) Kel, Heather, Todd and me – Birthday Burpees

Warm-Up

2 Rounds of 10 Reps:  Samson Stretch, OH Squat with PVC, Sit-ups, Back Extensions, Pull-ups, Dips

On the first round, I did AbMat and Supermans.  On the second round, I used the GHD.  On both rounds I did 5 strict and 5 jumping pull-ups.

Burgener Warm-Up

Shrugs – torso tall
High Elbows – keeping bar close to body
High Hang Clean – rotate elbows when bar is weightless/stationary
Clean from above knee – keep bar close to body and jump/pop the bar up
Clean from the floor – sit low and back, bringing knees forward after the bar has cleared

I started with 45#, then went to 75# and finally 95#.  I felt pretty good at this weight.

Metcon:

3 rounds of 5 power cleans, 10 burpee pull-ups + 5 power cleans at the end (~7:30).  This was adapted from the Wednesday WOD which was 5 rounds of 3 Power Cleans (#225) and 10 burpee pull-ups.

Finished with 8 minutes of ring work including some dips and locking the triceps out and pressing the rings in.

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