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, October 23, 2015

Banded Deadlifts

Friday, October 23, 2015

Coach Jeremy

(6AM, MBS II) Brian and me

Warm Up

Using 2.5# plates, 3 rounds of 5 reps of Rows/Pushups, Reverse Fly/Situps, Pull Through/Air Squats, ATYT/Burpees.  I did not care for this warm up, but it did get my shoulders loose.

WOD

Every minute on the minute for 12 minutes, 3 Banded deadlifts, Use 50-60% of 3 rep max weight and focus on speed.  *No Dropping

I did this with 75# and felt pretty good about the effort.  My shoulders seemed to be slipping forward instead of keeping my shoulder blades pinched together.

then

As many rounds as possible in 12 minutes:  10 Sumo Deadlift High Pull and 10 Ring Dips.  L3:  95#, L2: 75# and 5 ring dips, L1:  Modified to keep intensity.

I used 65# and only started breaking them up after 3 rounds.  The ring dips were another story.  I did 3 on the first round before switching to having my toes on the ground for the remaining rounds.  I managed 6 rounds + 6 SDHP.

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