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 20, 2015

Overhead Press

Tuesday, October 20, 2015

Coach Meriah

(11AM) Erika, Mandy, Tim, me, Julien and Doug

Warm Up

Run to the fence and back.  3 rounds of pull-ups/ring rows and shuttle run or lunges and dips/pushups.  On the zero, I did 5 pull-ups and then the 90 yard shuttle run.  On the 1, I did 5 lunges and 6 push-ups.  On the next round I did ring-rows and push-ups.  On the final round, I finished the lunges, but did not start the push-ups.

WOD

In 20 minutes.  Shoulder press 1-1-1-1-1 reps, Push press 3-3-3-3-3 reps, Push Jerk 5-5-5-5-5 reps.  Increase weight as needed

I worked out with Tim and we started the Shoulder press at 75# and went up to 85#, 95#, 105# and finally 115#.

For the Push presses I stayed at 115# for the first 3 rounds and went up to 120# on the last 2 rounds.

For the Push Jerks, I dropped down to 95# for the two rounds and went up to 105# for the next 3.  I did use wrist wraps for the very last round and they helped a lot.

then

10 rounds every 45 seconds, 10 seconds for max pushups, 60 yards shuttle sprint (15 yards out and 15 back x 2 touching the ground, rest the remaining time.

For pushups, I managed 7-7-6-5-5-5-5-5-5-5 for a total of 55 reps.  I really dogged the shuttle runs as sprinting still forces my groin to start singing.

Finished with shoulder mobility and foam rolling

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