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, February 15, 2016

Front Squat

Monday, February 15, 2016

Coach Meriah

(11AM) 6 of us including Steve B, Reva, Ben, Paul, another guy and me

Warm Up

Row and hamstring activation via pulling ourselves by feet in a wheel chair

10X Wall Squat, Goblet Squat, Back Squat, Front Squat, and Overhead Squat.  Then banded pigeon stretch and wrist mobility.  Then 10X Overhead Squat, Back Squat and Front Squat.

Front Squat

10-5-3-1-1-1-3-5-10

Intent was to work to a heavy 1.  I felt pretty good going in and started at 95#, 115# and 135#.  When I started the 1 reps, I did 145#, but felt my left hamstring tightening up and did the next two at 135#.  I finished the 3-5-10 at 95#, 65# and 65#.

I felt pretty good about the effort.  My form was solid, but lacked speed on the way up.  It helped to move my grip and elbows out.

Cool down with wall squat and couch stretch.


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