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 24, 2015


Thursday, September 24, 2015

Coach Stacey

(6AM) MBS II, 10 of us including Heather, John, Josh, Rob, Nick and me

Warm Up

Overhead Squats with PVC, Superman roll over to Hollow, Jump Rope


Every 90 Sec for 10 Rounds:  1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) work to a heavy but sub maximal load.  Increase weight every 2 rounds

I worked out with John and we started with 55# and built up every 2 rounds to 65#, 75#, 85# and finally 95#.  My form stayed reasonable and I focused on close through the middle and arm lock out.  I was not dropping into a good squat and maybe hitting a quarter squat at best.


3 Sets Not For Time (NFT) of 15 GHD situps and Weighted Supermans

As there was only 1 GHD for 10 of us, I did the first two rounds of banded situps.  With these you wrap a medium weight band low on the rig and hook it behind your calves.  With heels off the ground, go back and situp.  This is supposed to develop some additional stability.  The final round I did 10 + 3 GHD situps.

For the weighted Supermans I used a 6#, 10# and 6# medicine ball for 15 reps each time.  The 10# ball was too heavy.

Finished with mobility, squat against wall, flared legs against wall.

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