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.

Monday, July 20, 2015

CrossFit Deadlifts - Pull Ups

Monday, July 20, 2015

Coach Meriah

(11AM) 1 girl, 6 guys including me

Warm Up

2 laps of both long stairs and then 3 rounds:  10 perfect kips with hollow position, 5 SHSPU (or  5 eccentric HSPU / 10 seconds of tripod / frog stand), 10 banded good mornings, 10 single leg glute bridges (10/leg).

I don’t know how perfect my kips were, but the hand stand push-ups were not happening.  Coach Meriah got me started with tripods, but I was only managing 3-4 seconds.  Start with hands shoulder width apart and rock forward with triceps on knees and support weight with your vertical forearms.  A tripod is formed by touching your head to the floor, it should not be supporting any weight.

WOD

Pull-up / Dip Complex:  3 regular pull up & 3 dips, 3 narrow grip pull up & 3 dips, 3 wide grip pull up & 3 dips, 3 reverse grip pull up & 3 dips, 3 mixed grip pull up & 3 dips, switch hand positions for 3 more mixed grip pull up & 3 dips, 3 false grip pull up & 3 dips.  I skipped the reverse and only used the same hand position for 6 mixed grip.  I needed a spotter for narrow, wide and false grip.  Some guys were using a weight vest.

then

3 rounds for time:  400m Run, 21 Chest to Bar Pull ups, 12 Deadlifts (275#).  L2:  225# & regular pull ups.  L1:  185# & Ring Rows or 21 Jumping Chest to Bar.

I did jumping chest to bar and 155# deadlifts.  That was really tough.  Considering my max deadlift is 235#, there was no way I could have gone 12 reps at 185#.  I was able to do jumping chest to bar and getting something out of it, but it is hard to get the right balance of jump / strength.  I ended up finishing in 17:12.  I need to keep in mind a neutral back and high butt during deadlifts.  Coach Meriah ran over to correct my rounded back on the first set.

We finished with Mobility Day 2 (split legs against wall, hamstring, shoulders, etc.)

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