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.

Tuesday, October 27, 2015

Bench Press

Coach Meriah

(12:15 PM) – About 10 of us

Warm Up

Sandbag (45#) run to the fence, 20 squats and run back.  Then 3 rounds of 20 lunges (10 each leg), 3 inch worm pushups and 10 hollow rocks.  First round was wide lunges, second round was backwards lunges and 5 inch worms, last round was jumping lunges and 7 inch worms.  I did not complete the last round.

WOD

Bench Press Every 2 minutes:  5-5-3-3-1-1-1-1-1.  Start the set of 5 around 60%, increase as needed, then go for a 1 Rep Max.

I worked out with Adam and started with 95#-115#-125#-135#.  Then for the 1 Reps I did 155#-185#-195#-failed at 205#-made 205#!

then

5 Sets not for time (NFT) but moving though:  5 Weighted Strict Dips, 10 Back Rack Lunges (5/side)  Rest 2-3 minutes after each round.

I did strict ring dips un-weighted.  I made the first two sets OK and then broke them down to maintain form.  My left shoulder felt crunchy but no pain.

For the back rack lunges I did 45#-45#-55#-55#-45#.  My right hamstring started to sing and my left groin was a little anxious.  Moving out to a wider lunge helped a lot.

Mobility – Finished with squat against wall, flared legs against wall, shoulder stretches with band.

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