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.

Friday, September 18, 2015


Friday, September 18, 2015

Coach Meriah

(11AM) 10 of us including Ashley, Val, Ericka, Heather, Tim, Steve B, Charles, Mike and me

Warm Up

Row technique, pull arms, pivot hips then pull, bend knees pivot hips then pull, and finally bend all the way in and do full stroke first breaking down segments and then smoothing it out.  Then dead bug sequence.  Finally we finished with dead lift technique.  I used 65# as we addressed the bar, straightened up, went to knees and then to the floor.  Keep back and head neutral, shoulders  back, shins stay relatively constant at 90 degrees from the floor.


3 Rounds of 1 minute Calorie Row, 1 minute Burpee over Rower, 1 minute rest, 5 Deadlifts in 1 minute, 1 minute rest.  Score as combined Calories + Burpees for each round.

This was a pretty nifty little WOD.  Only 6 minutes were intense, but man were they intense.  For the 3 rounds I rowed 17, 17 and 18 Calories.  Unfortunately I only managed 9, 9  and 8 Burpees, for a score of 26 + 26 + 26.  I was very surprised that most of the scores were in the mid 30’s.  My shortcoming is likely the burpees as I was not speedy, nor linking them together.  I was doing a good job bringing my hands straight down and popping with my hips straight up.  I was resetting for the lateral jumps over the rower.

For the Deadlifts, I worked the weight up from 65# to 95#, 135# and finally 155#.  We were shooting for a 70% perceived effort and I leaned towards the lighter side rather than the heavier side.  Most of the guys were using 185#+.

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