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 3, 2015

CrossFit – Split Jerk/Baseline

Monday, August 3, 2015

Coach Meriah

(11AM) ~10 of us including Dan, Steve and me

Warm Up

500m Row then 3 rounds of 3 KB Lunges each side (15#), 3 Single Arm KB Press in Split each leg (15#), 3 Single Arm Push Jerks in Split each leg (15#), 10 RKBS (15#)

WOD

Jerk Balances 3x3/leg (45#, 75#, 75#).  This was the drill where we brought are front leg in 6-12 inches, dip, drive, get under each side.

then

Split Jerk 3x2 Reps Dominant Leg (75#, 75#, 75#, 95#).  This was from the rack position.  I finally started getting my back leg lower (knee bent), but I have developed a tendency to lower under the weight rather than dropping under the weight.

then

“Baseline”

For time:  500m Row, 40 Air Squats, 30 Abmat Sit-ups, 20 Push-ups, 10 Pull-ups.

The last time we did baseline was on July 13, 2015 and it took me 7:26.  This time I finished in 6:34 and didn’t even feel too bad afterwards.  I was keeping a nice steady pace and went unbroken until the push-ups (10-5-5) and pull-ups (4-2-2-1-1).

Finished with mobility including hamstring, squat against wall and legs flared against wall.

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