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.

Friday, August 28, 2015

CrossFit Pull-up / Ball Slams

Friday, August 28, 2015

Coach Jeremy

(11AM) Anya, Blair, Luke and me

Warm Up

400m Run followed by 3 Rounds of 5 Side Lunges each leg, 10 Controlled Kips (1 round substitute Ring Rows), 10 Push-ups (I modified these to knee push-ups).

WOD

Weighted Pull-Up
5x3 increasing weight

I did 0#, 0#, 8#, 8#, and 10#.  On the last rep of the last 3 sets, I needed a spot

then

3 Rounds for time of 50 Ball Slams (40#) and 400m Run. 

Technique – With feet on either side of ball use a dead lift motion to raise the ball, shrug, keeping the ball close raise it straight overhead.  From here slam the ball down (like a gorilla).  Follow the ball down and catch it on the hop to repeat the motion. 

We were encouraged to go for sets of 10.  I was able to manage this until the third round when I switched to sets of 5 for the last 30 repetitions.  This really has a cliff where form can fall off quickly.  I used a 20# ball.  The target was 15 minutes, but as I slowed down on the last round, I finished in 15:38.  Luke used the 80# deadball.

Mobility – Flared legs on wall, squat on wall, couch stretch, banded shoulders.

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