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.

Monday, October 12, 2015

Back Squats

Monday, October 12, 2015

Coach Meriah

(11AM) Clay, Mary, Luke, Jeff, Sam and Me

Warm Up

500 yard sandbag (45#) run followed by 3 rounds of 15 reps Plate (15#) Straight Leg Deadlift, Ground to Overhead, Thruster and Bent Over Row.

Then we stretched from Downward Dog, to raised leg opening up hips, to pigeon to runners lunge


Back Squat Party:  Starting at 135#/75# perform 2 back squats at the top of every minute.  Add 10# per minute up to 225#/135#.  Then add 5# per minute until you cannot complete the 2 reps.  (Shoot for 20 rounds +/- 2-5 rounds, capped at 25 minutes).  L2: starting weight was 95#.  L1: starting weight was 65#.

I went with the recommended progression for L3 women.  75, 85, 95, 105, 115, 125, 135# then 140, 145, 150, 155, 160, 165, 170, 175, 180#  On the 17th round at 185#, I felt my left hamstring tighten and did not go to a full squat.  I stripped the weight to 135# and did the last 3 rounds at 135#.  I felt pretty good on form.  I was dropping nice and slow, but not accelerating very well up.  The lifting shoes and belt gave me a lot of confidence.

Mobility – finished with couch stretch, squat on wall, flared legs on wall and calf stretch

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