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 26, 2015

Overhead Squats

Monday, October 26, 2015

Coach Meriah

(11AM) – 7 guys (Steve B, Rusty, Ben, Charlie, Darryl, other guy and me), 1 girl (Sam)

Warm Up

Run to the fence and back (~500m) then 3 rounds of 7 Behind the Neck Snatch Grip Push Press, 7 Overhead Squat, 7 Hang Muscle Snatch, 7 Hang Power Snatch (35#) and 15 lateral jumps over bar.

WOD

EMOM 12 min of 1 Power Snatch + 2 Overhead Squats, increase as able

I continue to struggle with overhead squats and likely need to work on my mobility as they were nowhere near 90 degrees.  I did start at 55# and went up every other round to 55#, 60#, 60#, 65#, 65#, 70#, 70#, 75#, 75#, 80#, 80#, and a bonus round at 80#.  I wore lifting shoes for all of the rounds and wrist wraps for the last 3 rounds.

then

CrossFit Games Open Workout 11.1/14.1 Complete as many rounds and reps as possible in 10 minutes of:  30 Double-unders and 15 Power Snatches (75#/55#).  L3:  Rx, L2:  65/45# & half double-unders, L1:  Modified to get 6+ Rounds.

I modified to 30 single-unders + 5 double-under attempts per round and used 55# for the power snatches.  I only managed 4 rounds and was really working to finish off the power snatches in the final round.  Getting set it was important for me to keep my butt up higher and push the ground away to lift my back and butt as a unit.

Finished with mobility calf stretches and squat against wall.

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