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, November 23, 2015

Back Squat

Monday, November 23, 2015

Coach Meriah

(11AM) 7 of us including Charlie, Daryl, Steve B and me

Warm Up

Run to the fence, 20 air squats, run back.  Then 3 rounds of 10 goblet squats, 10 RKBS, 10 one-legged deadlift, followed by jog down and back, shuffle/swing arms down and back, jog backwards, high knees back, butt kickers down, singing in the rain back.

WOD

20 minutes to work up to 3 heavy 5 rep back squats.

I started with the bar, went to 95#, 135# and then did my first heavy set at 155#.  I went up again to 165#, but was not getting low enough.  I did another set at 165# trying to get lower, but Meriah confirmed I need to get 1-2 inches lower.

then

Workout from 2015 Turkey Challenge – 21 calorie row, 3 eleven foot rope climbs, 15 cal row, 2 rope climbs, 9 cal row, 1 rope climb and finish with 20 box jumps (24”/20”).  The pros were finishing in 4 minutes using ski ergs instead of a rower.

It took me 8:03, but I paced well and felt comfortable through the entire workout.  I opted for a 20” box and am glad that I did.  My back felt fine throughout the whole workout.  I tried to do a legless rope climb, but did not get very far.

Finished with mobility, squat against wall and flared legs.

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