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, August 13, 2015

CrossFit Front Squats

Thursday, August 13, 2015

Coach Meriah

(11AM) 8 of us Ashley, Elka, Mandy, other girl, Steve C, Troy, AJ and me

Warm Up

3 rounds of 200m Run, 10 Candlestick to Pancake, 30 second Handstand Hold, 5 Walking Lunges each leg and 5 Jumping Lunges each leg.  This was a good warm up.  I did wall walk ups for 10-15 seconds each round and made it through half of the walking lunges on the last round

WOD

Front Squat:  5-4-3-2-2-2 reps at 70-75-80-85-85%+x2.  Two attempts for 2 reps over 85% of your 1RM.  DO NOT FAIL

I partnered with Steve C.  After warming up with 45# and 65# we did 95#, 115#, 135#, 145#, 155# and 165#.  It was a PR for both of us.

then

As Many Reps Possible in 7 minutes 3-6-9-12-15…
Front Squat (155#)
Push Jerk (155#)
L2:  135#; L1:  95#

I opted for L1 and got through the round of 9.  I finished the squats on the round of 12, but only managed 3 of the Push Presses for a score of 51 (3 + 3 + 6 + 6 + 9 + 9 + 12 + 3).  I found myself taking breaks on the order of 20-30 seconds after the first couple of minutes, but still made good progress.  Steve C opted for 135# and got to the round of 9.

We finished with mobility including couch stretch, calf stretch, squat against wall and shoulder stretch with band.

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