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 22, 2016

Old Pueblo CrossFit

Monday, February 22, 2016

Coach Steve

5:30 PM, about 7 of us, mostly girls, one other guy

Warm Up

400m Run (right calf started tightening up, but was OK), followed by 10 yards of quad stretch/opposite arm chest opener, 20 yards high knees, 20 yards butt kicks, frog hops, broad jump into squat

Demonstrate clean with 3 second pause at knees.  Demonstrate Push Press.

Clean with Pause at Knees

3 @ 50% - 75#
2 @ 60% - 85#
2 @ 70% - 95#
2 @ 80% - 105#
2 @ 85% - 115#
2 @ 80% - 105#


Push Press

3 @ 60% - 75#
2 @ 70% - 85#
2 @ 80% - 95#
2 @ 80% - 105#
2 @ 90% - 95#
2 @ 95% - 95#

Metcon

12 minute AMRAP of 5 Chest-to-Bar, 10 pistols (5 each leg) to chair, 20 abmat sit-ups

I got 5 rounds with only a few no reps on the chest to bars.  The pistols felt pretty good.  The abmat sit-ups were brutal.  I felt like a hot spot was developing on my butt.  I should have used one of the yoga mats, I saw a few people using.

Cool down with squat against wall

Amos and his wife Dulcinea were really friendly and I highly recommend Old Pueblo CrossFit.  I saw Amos working with some newcomers and he was really patient and gave great instruction.  I also saw some of their competitive athletes working out on their own and I was very impressed by how well the smallish space was shared with athletes doing cleans at 45# while others were snatching 225#.


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