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.

Saturday, November 28, 2015

Clean from Blocks

Saturday, November 28, 2015

Coach Meriah

(9AM) Emily, Samantha, Matt, Anke and me

Warm Up

On your own, I did some arm circles and "Burgener" style warm up with PVC.

Clean from Blocks

Set up the blocks and with plates, bar should be low on thighs ready for the second pull.  I did a few sets at 40kg and then starting adding weight.  Drive from legs and direct bar up as you drop into a squat and then lift to standing (no jerk).

I went from 40kg to 45kg, 50kg, 55kg, 58kg and finally 60kg.  I felt pretty good and as soon as I stopped pulling with my arms and instead focused on my legs and a jump it became significantly easier.  Meriah was kind enough to send some video from one of my attempts.  I need to work on bringing my elbows around, dropping faster and relaxing my hook grip sooner as I get under.  Matt put up 120kg today.

Spent about 30 minutes on this and cooled off with squat against wall and flared legs against wall.

No comments:

Post a Comment