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.

Thursday, December 17, 2015

Overhead Squat

Thursday, December 17, 2015

Coach Meriah

(11AM) just me

Warm Up

Rowed for a little bit then warmed up for lifting.  Pass throughs, good mornings, shrugs, high pulls and a few other motions

Workout

Focused on overhead squat, getting in good position and moving precisely.  Started with PVC, 15# training barbell, 25#, 35#, 45#, 55# and finally 65# (30kg).

I am hitting a sticking point where I have a tendency to round my back and force a butt wink to keep the weight stacked overhead.  Right arm is still tending to collapse, unless I focus on really rotating my shoulders to develop torque.

Finished with some back squat and front squat.  Have similar range of motion issues, but they are not as obvious.  Coach Meriah suggested mobility work for low back and hamstrings.  She also suggested squatting against the wall and really earning it by staying in the tough spots and trying to push through them.

Mobility - Did a light "Lokte" session on calves.  With test retest, got an extra inch of flexion towards the wall before heel starts to lift.  Really impressive.

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