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, August 18, 2015

CrossFit Deadlifts

Tuesday, August 18, 2015

Coach Meriah

(11AM) – 6 of us, Anya, AJ, Darryl, 2 other guys and me

Warm Up

3 rounds of dead bug sequence and 200 yard run.  Followed by 3 rounds of 5 good mornings (45#), 5 behind the neck presses (45#), 5 deadlifts (45#) with a lap around the rig each round.

WOD

1000m Run, 21 Deadlifts, 800m Run, 15 Deadlifts, 400m Run, 9 Deadlifts, 200m Run.  Rx = 255#, L2 = 185#, L1 = 135#.

I worked up to 155#, but then backed off for the workout.  Key form points:  Shins should be vertical, feet grounded, neutral back, neutral head.  Visual cue is to be pushing the earth away from you rather than raising the bar. 

I did the workout with 135# and could manage about 7-8 reps before I would start compromising my back.  I would reset and break up the 21-15-9 deadlifts.  I ended up finishing in 17:56 which is longer than the target, but still a solid performance.

Mobility – With a rounded back lower an empty bar as low as you can with straight legs, raise up stacking vertebrae on top of each other one at a time slowly.  We did 10 of these.  Finally I did some hamstring mobility with flared legs and then the squat position.

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