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 30, 2015

CrossFit – Push Jerk

Thursday, July 30, 2015

Coach Meriah

(11AM) Ashley, Michael, Tim and me

Warm Up

3 rounds of 25 Jumping Jacks, 10 Crossover SymmetryOverhead, 3 Presses in Split Leg Barbell (45#), 30 seconds of foam rolling the Lats each side.

WOD

Push Jerk in Split From Front Rack, 5x3 reps/leg (75#).  Working on spending time in a good split, not a max effort.  Feet should be spaced around 2PM and 8PM on clock face, hips tucked under (not pushed forward).  Dip, drive, get under.  It will feel like a big bend in the back knee when I got under.

then

Complete as many rounds as possible in 12 minutes:  30 reps (15/leg) Plate Overhead Walking Lunge, 15 Ring Dips.  Plate must be locked overhead with straight arms and back knee must touch the ground.  L3:  45# plate, L2:  25# plate, parallel bar dips, L1:  15# plate, triceps dips on box or parallettes.

I knew this would be tough and scaled accordingly.  I opted for a 15# plate and started with parallel bar dips.  I only made it through the first round.  Starting with the second round, I did more and more jumping dips.  As the timer clicked down to zero, I ended up with 3 + 32 rounds.  I completed the 15 each leg and 2 of the dips.

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