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 27, 2015

CrossFit - "Helen"

Monday, July 27, 2015

Coach Meriah

(11AM) – 9 including me, 3 girls (Mandy, ..), 6 guys (Steve, Dan, … and me)

Warm Up

400m Run, 4 point Cossack Squat Mobility, 10-20 Perfect Kips, 10 Second Hold in Squat Therapy.  We did 3 rounds of the warm up sequence (not including the run).  For Cossack squat mobility we focused on neutral back by using 3 points of contact with a PVC pipe.  I managed around 15 kips, but they were not quite perfect.  The squat therapy was really cool.  Face the wall with toes about 8 inches away and drop into a squat.  It is very tempting to angle toes out, drop chest and/or lower arms.  We dropped and held for a couple of seconds 3 times rather than doing a single 10 second hold.  We also did some pass throughs and around the back with PVC pipes.

WOD

Front Squat:  3x3 @ Same Weight.  Work up to a heavy weight (about 80% or less). Not a max effort.

I partnered with Dan.  We did 5x45#, 5x75#, 5x95# and finally 3x125#.  I was reminded to keep my toes forward and feet a little wider than shoulder width apart.  I did the 3x3 @ 125#.

then

“Helen” (Sub 15min):  3 rounds for time of 400 meter run, 21 Kettlebell Swings (1.5 pood), 12 Pull-ups.  L2:  Yellow/Blue or RKBS with Green/Yellow, Jumping CTB.

The last time I did this workout was on June 1, 2015 and it took me 14:03.  I again opted for 1 pood rather than 1.5 pood and wanted to do pull-ups.  Coach Meriah drew the line in the sand at 4:00 for the first round.  If I could not manage this, I would switch to jumping CTB.  I tore through the first round in 3:28.  I did slow down on the second round getting through at 7:20 (3:52 for round 2).  I finished in 11:32 (4:12 for round 3) which is an amazing 2:30 PR!!

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