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 4, 2015

CrossFit Snatches

Tuesday, August 4, 2015

Coach Andrea

(11AM) Mandi, Darryl, and me

Warm Up

400m Run

Burgener Warm Up, we modified this a little bit but still went through a general sequence of (1) Down and Finish, (2) Elbows High & Outside, (3) Muscle Snatch, (4) Snatch Lands and (5) Snatch Drops

WOD

15-12-9 Reps for time of Power Snatches (115#), Burpee Box Jumps (24”), Bar Muscle-Ups.  L2:  95# ½ reps BMU or CTB.  L1:  75# JCTB.

For the power snatches, we did lower to the floor touch and go.  I used 75# and still had to break them up.  I warmed up as heavy as 85#, but decided to back off.  The Burpee Box Jump is just that, a burpee, but instead of clapping overhead, jump onto a 24” box.  I had to modify the bar muscle ups.  Starting on a platform (12” boxes back to back with two gymnastics mats on top).with the bar at head height, I would jump and catch myself at the top of a muscle up.  It was physically tough, but also required some mental focus to be up in the air like that.  I finished in 15:42 and was just happy to finish.

I need to focus on keeping my eyes front instead of looking up.

We finished with mobility, butt against wall legs flared and then in squat, couch stretch, foam roller under back.

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