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, September 1, 2015

CrossFit Games Open Workout 14.2/15.2

Tuesday, September 1, 2015

Coach Andrea

(11AM) Erika, Ilian, Steve B, Craig, Julien, Tom, xxx, and me

Warm Up

3 Rounds of 100m Run, 10 OHS with PVC and 10 Kips with Leg Lift

Then warmed up our shoulders with Crossover Symmetry out to T, bent forward and pull back, upright out to the sides with arms bent and then rotate up.  2 second holds on 10 reps of each.

Warm up with bar 3 reps of down, hold for 5 seconds and up; 3 reps of down and up.  I used 45# and chose to use this for the workout as well.

Warm up pull-ups.  We were supposed to do 2 sets of 2 reps and on the second set I actually got my FIRST CHEST TO BAR!!!

WOD

Every 3 minutes for as long as possible complete: 

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest to bar pull-ups 

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest to bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest to bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

L3:  95/65# & CTB Pull-ups
L2:  65/45# & Regular Pull-ups, start with rounds of 6, then 8, then 10
L1:  45/35# & Jumping CTB, start with rounds of 6, then 8, then 10

Once you fall off the 3 minute schedule it becomes an AMRAP to 15 minutes.

I went with 45# and Regular Pull-ups.  I finished the round of 6 in 2:00 and finished the round of 8 in 2:30.  I failed on the round of 10 at 39 reps.  Total = 95 reps.  Then I started with rounds of 8 and got through 56 reps (1 complete round and 24 reps of the second round).

Mobility – Stretch shoulders against rack, banded shoulders, banded wrists, legs flared against wall, squat against wall, and finally foam roller on back.

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