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 30, 2015

Front Squat

Monday, November 30, 2015

Coach Meriah

(11AM) 12 of us including Cookie, Charlie, Tom, Bob, Dan, Steve C, and me

Warm Up

~750m Row followed by 4 rounds of Plank Hold, Superman, Hold at Bottom of Squat (20 seconds work/ 10 seconds rest)


20 min:
Front squat to a box (box set to parallel with normal foot stance). Work up to several heavy singles.

Dan and I worked out together warming up with 45#, 95#, 115# and 135# before heavy singles at 155#, 165# and finally 175#.  Pat pointed out to reach back more with butt and keep shins vertical.


AMRAP 12, alternating each exercise with a partner:
7 Deadlift
7 Hang power clean
7 Front squat

L3 – 135/95
L2 – 115/75
L1 – 95/65

Dan and I partnered up and he talked me up to L2.  He started with deadlifts, then I did the hang power cleans, then he did front squats, then I did deadlifts.  We completed 3 + 28 rounds with me finishing with deadlifts.  This was a tough workout and my form was really off for the hang power cleans.  Ben gave me the best tip of pushing my butt towards the back wall when receiving the clean in a quarter squat.  That got my back more upright instead of hyperextending with my hips forward.

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