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, June 30, 2015

CrossFit Isabel

Tuesday, June 30, 2015

Coach Kyle

(6AM) Heather, Kris, T$$$, Matt, Nick and me

Warm Up

200M Run, 6 Samson Complex, DROM, 10 Passthrough, 10 OH Squat (PVC), 10 OH Squat (45#).  DROM – neck side to side, neck forward back, neck rotate both directions, roll shoulders forward back, roll wrists, hands up then down, push hips out in both directions, roll knees both directions, roll both ankles.

Burgener Warm Up

3 repetitions of each of the following movements:  Snatch Pull, Snatch High Pull, Muscle Snatch, Jump and Land, High Hang Snatch (2” dip), Hang Snatch (4” dip), Low Hang Snatch (6” dip).

Power Snatch (EMOM for 6 minutes)

2x45#, 2x55#, 2x65#

Isabel (Time)

For Time:  30 Snatches (135#/95#)

I used 55# for this workout and felt pretty good about the effort.  I finished in 3:59 and that forced me to consider whether I should have gone heavier.  Coach Kyle reinforced that 55# was probably the right weight for me.  When resetting, I had to be reminded to get my hips at the right height with a  neutral back.

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