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.
Wednesday, November 4, 2015
MBS II (6AM) - Taylor, Chris, about 4 others and me
Run 100m, 10 air squats, Run 100m 10 walking lunges, Run 100m, 10 air squats, Run 100m, 10 walking lunges. Tabata (20/10) with PVC Good Mornings, Overhead Press, Squat, Bent Over Row. 3 rounds.
7-7-7-7-7 Deadlift. Work up to a 7 rep max.
I worked out with Taylor and after warming up with 95#, did my first set at 135#. I then went up progressively to 155#, 185#, 205# and 225#. I felt really good about 225#, but Taylor was still going up. I tagged along at 245#, expecting to bail after 2-4 reps, but made it through 7. Feeling spent, I did not grab the 265#.
I felt much better about my form and getting set with a neutral back. Considering the last time I looked for a max deadlift, I only put up 235#, I felt even better about this effort.
We finished with mobility sitting on the floor with legs flared, overhead reach to 1 foot and then the other,folding toward one foot and then the other, figure 4 stretch and rotating both legs together in either direction.