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.

Wednesday, September 2, 2015

CrossFit Front Squats

Wednesday, September 2, 2015

Coach Meriah

(11AM) Blair, Anke, Tim, Steve B, a few other guys and me

Warm Up

Single unders, RKBS (25#), 10 lunges (25#), double under attempts, 10 RKBS (25#), 10 lunges (25#), 10 AKBS (25#), Goblet Squats (25#), AKBS (25#), Goblet Squats (25#)


Front Squat – 5-3-1-1 at 75%, 85%, 90%, 95% then 1-3 attempts at 1RM

I partnered with Steve B.  For the progression I used 135#, 145#, 155#, and 165#.  Then I repeated my previous best at 175#.  On my next lift, I got 180# PR!  On my next lift, I buckled on the way down with 185#.  I am not sure what happened.  Maybe I wasn’t set properly.  On my final lift I was successful at 185# (another PR!) but felt a little pop in my left groin.  I will make a point of icing it at my desk if possible.  Steve B put up 205# after his PR at 195# last week.


AMRAP:  10 minutes:  10 double unders, 10 sit ups, 20 double unders, 20 sit ups, etc.  L2:  half double unders, L1:  single unders

I did L1 and got to the round of 50, completing the jump rope and did 11 sit ups before time was called.  I could feel the left groin on the early sit ups, but then it started to dull.  On the round of 20, I had to start breaking up the sit ups.  I was thrilled to get through the round of 40 (which represented 100 sit ups).  I did a few double under attempts at the end of each round of single unders.  Looking forward helped a lot.

Mobility – couch stretch, legs flared against wall, calf stretch

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