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, July 28, 2015

CrossFit Bench Press

Tuesday, July 28, 2015

Coach Pat

(11AM) 10 of us 2 girls (Erika, Paige), 8 guys (AJ, Rusty, …, and me)

Warm Up

500m Row then 3 Rounds of 10 Plank to Pillar, 5 Inchworm (no Pushup), 5 Side Planks With Dips/Side.  

We skipped the 500m Row and instead experimented with the operation of our shoulder joints.  We did the plank to pillar 5 in each direction each round.  We did the inch worm and side planks on the first 2 rounds.  I supported my weight with my high leg each time.  On the last round we skipped the inch worms and planks and instead hung from a pull up bar for 30 seconds.

WOD

Not For Time alternating rounds with a partner.  Bench for Max Reps (1 attempt at each weight). 

225#
185#
155#
135#
95#

In between each set complete a max set of strict pull-ups.

I paired with Rusty.  We warmed up at 45#, 75#, 95# and 135#.  We skipped 225# and started at 185#.  I did banded pull-ups.  The intent was to get between 10-20 reps on pull-ups, but I was really shot after the bench press.

185# 1 rep, 9 pull-ups
155# 6 reps, 8 pull-ups
135# 9 reps, 7 pull-ups
95# 13 reps, 6 pull-ups

Instead of 5 sets, we finished with pushups in a group.  I got 12 pushups, versus Pat's 53!

then

2x500m Row, rest as needed between.

We did 1x500m Row all out and I finished in 1:59.

then

3x10 GHD Situps or 3x10 Janda Situps

We skipped these but Erika helped me out with technique and I did 3 sets of 10 reps, 9 reps and 4 reps of GHD Situps respectively.  I did not feel confident locking out my legs to pop-up.

We finished with Shoulder stretches against rack with arm overhead pressing against rack and arm bent pressing against rack.

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