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, September 14, 2015

CrossFit Back Squat

Monday, September 14, 2015

Coach Meriah

(11AM) Ericka, Tim, Jeremy, Jeremy, Steve B, Bill, Tom, Luke, and me

Warm Up

After a jog out to the bus stop, 3 rounds of 10 goblet squats (25#), 10 RKBS (25#), 10 KB Windmills (5 each side, 25#) and a jog around the rig.  I was very excited that my groin pull did not hurt jogging out to the bus stop.  In fact I was good all through the warm up until we did walking lunges to return our KB to the rack.

WOD

Back Squat – 3 sets of 10 Reps, Focus on good form over weights, Not a Max Effort Do NOT go to Failure

As I was still feeling out the groin, I stayed light warming up with 45#, 65#, 75# and 85# before doing 3 sets at 95#.  This felt comfortably heavy, but I was not getting the range of motion I would like.  Considering I had a 1RM Back Squat of 185#, this was a 50% effort.

then

For Time:  25 Calorie Row, 75 Wall Ball (20#), 25 Calorie Row.  L2:  14#, L1:  10#

This didn’t sound too bad and the time on the board were between 6 and 8 minutes.  I opted for a 14# Wall Ball.  The first row went pretty smoothly.  I felt like I was getting good power and smooth return.  Walking to the wall ball, I realized my legs were pretty fried.  I broke the reps down 10-10-8-7-7-7-7-7-7-5.  My original plan was groups of 10, but I could not sustain it.  The second row, was a 100% grind.  I heard people’s finish time and realized I was only 3 calories into the row.  I finished in 9:31 which was below the 10 minute cap, but a very hard effort.

Mobility – Finish with couch stretch, side stretch, nose to knee, and finally while on back roll knees to each side.

This was my first session in the Adidas Power Lift 2.0 shoes.  I liked them.  They fit well without hot spots.  Mentally, I felt more stable, but I don’t know if it made much of a difference with my lifts.

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