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.

Thursday, July 9, 2015

CrossFit Isabel

Thursday, July 9, 2015

Coach Meriah

(11 AM) 6 including me, 2 girls, 4 guys

Warm Up

600m Run, followed by 3 rounds of 5 Strict Pull Ups, 10 Boot Busters (grab the top of your foot and extend your legs, for a hamstring stretch), and a 200m Run

We warmed up with light weights (35#) doing High Hang Snatches, Behind the neck Push Presses, Push Press into a Squat, and then Overhead Squats.

To work up the weight a three rep sequence of Snatches, then Behind the neck Push Press, and then Behind the neck Push Press dropping into an Overhead Squat.  I did 55#, 65# and 75#.

Coach Meriah marked my feet as I was landing wide.  Set position should be dead lift foot position.  Land position should be air squat position.


“Isabel” 30 Snatches (135#)

L2:  Use 60-70% of 1 RM, L1:  Use less than 60% of 1RM.  As I had recently done this workout, I opted for 65#, rather than the 55# I used last time.  I managed to finish in 4:12 (compared to 3:59 at 55# on 6/30/2015).


Hamstring:  Lay on back, hook band on one leg straight up, pivot foot toward midline and away from midline, swing leg towards floor.

Groin stretch against wall:  Knees bent and legs splayed

Shoulder stretches

Overall Impressions

12X/month - $165 monthly (will pro-rate July)

Unlimited/month - $195 monthly

Unlimited/Pre-pay 3 months - $526.50 ($175.50/month, 10% discount)

No discount for military spouses, just the military member.

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