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 9, 2015

Deadlift

Monday, November 9, 2015

Coach Meriah

(11AM) – Steve B, Bill, Tom, Dan, Charlie, Mark a couple of others and me

Warm Up

Run to the fence and back.  Then floor stretches.  Then 20 seconds work / 10 seconds rest of plank walk ups, kettlebell swings (26#), Goblet Squats (26#).  2 rounds with rest, then 2 rounds no rest and then squats and hold squat at the bottom during rest.

WOD

15-20 min:  4-5 sets of 3-4 reps, working up to over your workout weight.  Do 4-5 pushups/dips between sets, finding a good movement for workout.

I started with 95# and then went to 135#, 185#, 205# and 205#.  I tried ring dips, push-ups and parallel bar dips between sets.

then

5 Rounds for time:  7 deadlift (275#), 10 dips, rest 60 seconds.  L2:  225#; L1:  185#.

We want this to move quickly through deadlifts and the upper body press. Scale the weight and dips to jumping to allow yourself to move ”unblocked” through the wod.

I used 185# and a mix of parallel bar dips and jumping bar dips for the workout.  The deadlifts went pretty smooth.  The dips were exhausting.  I went from 6 on the first round to 3 on the final round before switching to jumping.  I finished in 8:48.

Finished with mobility, flared legs against wall, squat against wall, rotate legs in each direction on the floor.

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