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 14, 2015


Monday, December 14, 2015

Coach Meriah

(11AM) Steve C, Steve, B, Bill, Tom, Ben, Mary, Blair, Dan, a couple of others and me

Warm Up

800m Row, 150m Ski Erg, 200m jog followed by leg swings (forward/back & side/side), butt busters, and deep squats.


With 45# bar, Good Mornings, Back Squat with hands behind head, Strict Press Overhead, Hang Muscle Clean, Clean to 25% squat, Clean to 50% squat, Clean to Full Squat with and without pause at knee.

Workout of the Day

For time (25 min cap):
2 Rounds of Cindy
15 Squat cleans
2 Rounds of Cindy
15 Push press
2 Rounds of Cindy
15 Power cleans
2 Rounds of Cindy
15 Front squats

L3+ – 185/125 lb. If you can do 20/15+ rounds of the benchmark, do 3 rounds.
L3 – Use 155/95 lb.
L2 – Use 115/75 lb.
L1 – Use 95/65 lb.

I used 75# for the workout.  1 round of Cindy is 5 pull-ups, 10 push-ups, and 15 air squats.  The first 3 rounds I did pull-ups, but felt my left biceps tighten on the first rep of round 4 and switched to Ring Rows.  My push-ups and air squats were on point.  I did break down the sets pretty quickly (3-3-2-2 for push-ups and 5-5-5 for air squats).

Getting position for the lifting was much harder (even at L1-) due to fatigue).  I had a hard time setting and maintaining my shoulders and I bled off energy for the squat cleans and power cleans.  The push press kept turning into a push jerk.  Also on the power cleans, I was not dropping down at all, instead driving my hips forward.  The front squats were pretty good.  Overall I finished in 25:42, above the time cap, but pretty close.

Mobility - finished with biceps/pectoral stretches, runner's lunge,  and pigeon

My biceps continues to feel tight, but being a small muscle, I hope it heals quickly

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