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.

Thursday, September 17, 2015

CrossFit Overhead Squat

Thursday, September 17, 2015

Coach Meriah

(11AM) Ericka, Sam, Bill, Tim, Tom and me

Warm Up

Started with PVC and did slow overhead squats, then up and down both long stairs, then 3 rounds of 10 overhead squats with PVC, 10 box jumps (12”) and XSym movements (hold T then 5 quick bobs, snow angels, and ATYT)


As Many Rounds as Possible in 15 minutes.  2 Overhead Squat 115/75#, 2 Box Jump (step down) 24/20”, 200m Run.  Increase by 2 each round, 200m is constant.  L2:  95#, L1:  75#

I started working up a weight from 35#, but was really unsteady.  I went to 45#, 55# and finally 65# before backing down to 55# for the workout.  I used 20” for box jumps.  I never really got going during this workout.  My OHS was limited by form and I was not pushing the run for fear of aggravating the groin injury which I now consider “healed” but not 100%.  I ended up doing 5 + 24, coming in about 20 yards short of 6 rounds when time was called.

Mobility – We finished with pigeon stretch and barbell roll over quads.  I added banded wrist mobility and foam roller on back and hamstrings.

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