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.

Friday, December 11, 2015


Friday, December 11, 2015

Coach Ben

(11AM) around 10 of us including Steve B, Britt, Ericka and me

Warm Up

Run to the fence and back followed by 3 rounds of 10 banded Good Mornings, 10 Push-ups, and 10 box jumps (12”).  Round 1, jump to box, round 2, jump high and land soft, round 3, lateral jumps.


Do two rounds of deadlifts at reps of 5-4-3-2-1.  The first round will be easier.  Then, the second time you go through, make them a bit harder.  Get it done in the 20 minutes.

Round 1:  135#, 185#, 205#, 225#, 235#
Round 2:  155#, 195#, 215#, 235#, 255# (PR!)

I spent a lot of time thinking about form, getting a neutral spine and developing torque before starting the lift.  Ben pointed out that raising my hips was throwing off my spinal alignment and suggested bending my knees more to stay aligned.  Also on the return, it is important to keep the bar close when resetting.


2 Rounds for time:  30 Sumo Deadlift High Pull, 20 Chest to bar pull-ups, 10 Burpees.  L3 – 95/65, L2 – 75/55.

For a short intense workout, this delivered.  I used 75# for the SDHP, jumping C2B, and burpees as described.  It took me 11:08, higher than the 10 minute ballpark, but not bad.  First round got done in 5 minutes, the second round was slower.

My shoulder felt fine through the workout, warming up, it felt worse, specifically on forward and reverse arm circles.

Mobility – Squat against wall (2 minutes), fist against wall rotate torso (30 seconds each side), banded shoulder, hooking band around elbow and leaning forward (2 minutes each side)

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