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 15, 2015

CrossFit Lynne

Tuesday, September 15, 2015

Coach Andrea

(11AM) Steve B, Jay, Ilian, Sam a few others and me (around 9 total)

Warm Up

3 rounds of 30 second jump rope, 10 push-ups, and 30 seconds rest.  Then small kips (keep toes pointed), bigger kips, claps or hand release, and finally two sets of 3 pull ups.


Lynne – 5 rounds for max reps of:  Bodyweight bench press and Pull-ups *There is NO time component to this WOD

As my 185# weight is close to my 1RM I opted to do the workout at 165#.  I worked out with Steve B and we worked the weight up with 95#, 135# and 155#.  I managed 4/7, 4/6, 3/5, 3/5, and 2/6 for the 5 rounds.  The bench press always had a hard stop.  The pull ups were tougher as it felt like I could squeeze out another rep if I held on long enough.  The last round, I tried a few times for the seventh rep but it was not there.

For folks that finished early, Andrea went through a sit-up and pistol routine.

Mobility – Squat against wall, biceps stretch with fist against wall and open palm against wall rotating hips.  Finally I did some foam rolling on my trashed hamstrings.

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