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 11, 2015

CrossFit Medicine Ball Squat Cleans

Tuesday, August 11, 2015

Coach Andrea

(11AM) Naige, Michelle, other girl, Steve C, Steve B, Daryl, Patrick, James, another guy and me (10 total)

Warm Up

Prep for double unders:  20 repetitions legs flared sideways then center, 20 repetitions both legs together side to side, 20 repetitions legs forward back, 10 repetitions high jumps reach head to ceiling.  8 min EMOM – 30 seconds ME double unders, 30 seconds rest.

This was a great warm up and I feel much closer to stringing double unders together.

10 medicine ball squat cleans, 10 Superman with medicine ball between feet, 30 seconds side plank each side


10 Rounds for time:  10 Medicine Ball Squat Cleans (20#), 200m run. 

I did the L2 workout at 14# and finished in 17:24.  

It was really important to maintain form starting with a deadlift, shrug, open hips up, drop and rotate elbows around med ball and stand with med ball at head level.

Finished with mobility:  Legs flared against wall, legs squat against wall, calf stretch against wall, foam roller on low back, mid back and top of back, foam roller on upper IT band and finally lower IT band.  Back stretches with roller should improve overhead squat position.

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