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 5, 2015

Power Snatch T2B

Monday, October 5, 2015

Coach Meriah

(11AM) Ben, Darryl, Steve B, Julian and me

Warm Up

400m run followed by pass throughs with PVC, OH Walking lunges, PVC OH Squats, Supermans and Hollow body on ground and then hanging from bar

We also did a Burgener Warm Up to get ready for the snatch.  Meriah summarized it as the jump and land.


5 rounds for time (20 min cap) 10 Power Snatch, 10 Toes to Bar, 400m Run, L3:  115/75#, L2:  75/55#, L1 modify to complete sub 20.

I worked a weight up from 35#, 55# and 75# before backing down to 65# for the workout.  On the toes to bar I was really struggling to maintain my rhythm and any effort to pull my hips up would kill my momentum.  I did kips with knee raises for the workout.  I finished in 20:01, just missing the 20 minute cap, but I did feel pretty good about the effort as I slowed from my first round of 3:40.  My left calf was pretty tight during the warm up but it held for the workout.

Mobility – legs straight against wall and then flared against wall

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