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 15, 2015

Pendlay Rows

Thursday, October 15, 2015

Coach Meriah

(11 AM) Angelica, Sam, Naige, Conner, Zur, Ilian, and me

Warm Up

800m Run followed by 3 rounds of run variations (karaoke, high knees, etc) or 5 wall balls and 1 rope climb trade off with partner.


Every 2 minutes 8 Pendlay Rows, 4 Round of increasing weight

Ilian and I worked out together and did 95#, 100#, 105# and 110#


AMRAP in 10 minutes, 4 person team 10 Ball Slam 40/30, 30 yard Sled Sprint (25#), 30 yard sprint back.  Person 2 goes in reverse.  We knocked out 16 rounds in 10 minutes and I was really hurting afterwards.  It is one thing to go 100%, it is another to go 100% with 3 guys looking on.  I went fourth and was all in trying to finish my final ball slams.  My form broke down and my lower back is pretty tender.  I will definitely spend some time on the foam roller the next few days.

Finished with mobility

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