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, October 1, 2015

Bench Press

Thursday, October 1, 2015

Coach Meriah

(11AM) Charlie, Bill, Tom, Mandy, Naige, Darryl, other guy and me

Warm Up

250m Row followed by 3 rounds of 10 banded push-ups (I did not use band), 10 Hollow Rocks.  Then 250m Row followed by 2 rounds of 5 push-ups and 5 hollow rocks


Bench Press 5 sets of 3 reps every 3 minutes.  Increase weight as needed.

I partnered with Charlie and we warmed up with 45#, 95# and 115#.  For sets I did 135#, 145#, 155#, 165# and 175#.  We added a sixth burnout set at 95#.  I got 21 repetitions.


3 Rounds NFT of 10/10 KB single arm row, 20 Situp med ball toss 10#/6#, 10 dips add weight as able.

For the rows I used 35# on the first set and 44# on the last two sets.  For the med ball toss, Charlie and I used the 6# med ball.  We tried a few reps with the 10#.  It may have been possible, but form would have been sacrificed.  I did 1 ring dip and the other 29 were on the parallel bars.

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