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, December 7, 2015

Bench Press

Monday, December 7, 2015

Coach Meriah

(11AM) 15 of us including Steve C, Steve B, Bill, Tom, Charlie, Elian, Ben, Mandy, and me

Warm Up

Run out to the fence and back.  At 200 yards do 10 squats, at 400 yards do 10 lunges, at fence do 10 squats, at 400 do 10 lunges, and at 200 do 10 squats.

Then warm up with kip progression, inch worm progression and lunges.  Between 5-10 reps each round for 3 rounds.

Workout of the Day

OTM x 10 minutes: 3 Bench press.
Keep the same weight across.
Use 60-70% and push the bar fast.

I worked out with Steve B and Julien.  We started at 95#, but Pat inched up up to 125# by the third minute.  Around minute 7, I felt my right shoulder start to go, but I finished the workout reducing my speed for the last 3 rounds.

then

AMRAP 20:
Row 200
10 Kipping HSPU
12 Toes to bar
30 Double unders

As it was a full class, I used the ski erg for the first 2 rounds.  Instead of Kipping HSPU, I did attempts to stand for the first 4 rounds and then a walk up hold for the last round.  On toes to bar, I worked on a smooth kip which ended up being knee raises.  Instead of double unders, I did 50 single unders plus 10 double under attempts per round.

I finished with 4 + 2 rounds (the 2 being the 200m row and a handstand hold).

Finished with some banded shoulder stretching and ice when getting back to my desk.

Shoulder feels more thrown out than pulled, strained, etc.  I iced it Monday and took an Advil.  Little improved I did not work out Tuesday and followed the same regimen.  Somewhat improved, I am planning on running today.  Pain is most evident doing a lateral raise between 15 and 30 degrees.  It also occurs during the lowering phase of a lateral raise.

I had the chiropractor look at my shoulder on Wednesday and he did not suspect rotator cuff involvement.  Most likely a deltoid sprain.

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