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 16, 2015

MBS Strength - Clean, Front Squat, Jerk

Saturday, November 14, 2015

Coach Meriah

(9AM Strength) – about 8 of us including Anke and me

Warm Up

Self designed, I did some Burgener style stuff with shoulder shrugs and high elbows and then went through a clean sequence with an empty barbell


Clean-Front Squat-Split Jerk, work up to heavy.  I did two sets at 40kg, 45kg, 50kg and finally 3 sets at 60kg.  This took about 30 minutes.  I felt pretty good about the sequence, even though I wasn’t going very heavy.  I need to focus on really punching down during the jerk.

Snatch Lift off:  Starting in a snatch grip raise bar to about knee level focusing on shoulders back, neutral back.  I felt pretty good about this as well and Coach Meriah confirmed that I was not hyperextending my back.  I do 2 sets of 3 reps at 40kg and 2 sets of 3 reps at 50kg.  This took about 15 minutes.

Finished with mobility, squat against wall, flared legs against wall, foam roller on back.

Strength on Saturday is kind of loose.  On Tuesdays and Thursdays, strength is slightly more formal with a recommended workout.  I am glad I checked it out and should try to attend more often.

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