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 22, 2015

Deadlifts Double Unders

Tuesday, September 22, 2015

Coach Andrea

(11AM) Tom, Bill, Chris, Sam, Ilian, a couple others and me

Warm Up

Jump rope warm up starting with singles, hopping side to side, feet landing forward/back, hopping on one foot, high knees and butt kicks

Then 3 rounds of 8 ring rows, 8 KB Sumo Deadlift High Pulls (25#), 8 KB Swings (25#)

WOD

3 sets of 8 Pendlay Rows and Max Set Strict Ring Pushups.  Keep very good form. 

The Pendlay Rows are a bent over row with a stable core and activated hamstrings.  Bring the bar up, tap the chest and lower quickly.  I worked out with Ilian and our first set was at 75# and the last two were at 95#.  The Ring Pushups were tough.  I managed between 7 and 8 on all three sets.  My form was corrected to ensure a good hollow body position with a tight stomach.

then

EMOM x14, Even – 3 Deadlift (As Heavy as Possible with Good Form), Odd – 20 Double Unders

I worked a weight up from 135#, 155#, 185# and 205# before settling back to 185# for the workout.  This was a good weight and I felt like I could keep an upright posture with activated shoulders.  The double unders felt pretty good today.  While not unbroken, I could string together single, double, single double, etc for about 8 reps.  On the 1min and 3min, I did 20 DU’s.  On the 5min forward, I did 15 DU/attempts.

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