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, August 17, 2015

CrossFit Front Squat

Monday, August 17, 2015

Coach Patrick

(11AM) about 10 of us, Mandy, Blair, Steve B, Nick, Jeff, … and me

Warm Up

AMRAP – 10 minutes of 400m run, 30 walking lunges, 20 air squats with heels raised by step, 15 kips, 10 pushups, 5 pull-ups.  I got through roughly 2 rounds and shorted some of the sets (20ish walking lunges, 7-8 pushups, ring rows instead of pull-ups, etc.)

Then we stretched out legs with dynamic mobility cycling through a lunge, pigeon pose, downward dog and finally some butt busters.


5-4-3-2-2-2 Front Squats.  I used the same weights as last time 95#, 115#, 135#, 145#, 155#, 165#.  I partnered with Steve B and he noticed some odd motion at the bottom of my squat which Coach Patrick confirmed.  I tried to incorporate a wider stance, stable high elbows and tracking in a straight line with my hips rather than an arc (that I thought was keeping my knees back).  The weight felt pretty good.


Tabata Mash Up – 8 round of each exercise CTB (20s on 10s rest) and Pushups (20s on 10s rest).  I tried to do high pull-ups then switched to jumping CTB.  Coach Patrick pointed out keeping a vertical torso rather than pulling chest to the bar.  The goal is to get a nice high pull up that will lead to a muscle up.  Torso should move through a “C” shape.  As the superman goes to a hollow body, the torso should trace a “C” shape rather than straight up and down.  I got 91 reps for the 8 minute Tabata sequence which is neither here nor there.  The key was to work towards efficiency of movement.

We finished with shoulder and hamstring mobility.

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