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, March 4, 2016

16.2 T2B-DU-Squat Cleans

Friday, March 4, 2016

Coach Ben

(11AM) - Jeremy, Reval and me

Warm Up

500m row, 500m run, air squats, groin stretch each side, up dogs, down dogs, scorpion into pigeon, Russian Baby Makers, gorilla stretch/butt busters.

Then 5 rounds of T2B, DU, Front Squat progression from rack

Round 1:  kips, singles, 45#
Round 2:  high knees, singles, 45#
Round 3:  straight legs, throw in doubles, 65#
Round 4;  straight legs/engage lats, doubles, 95#
Round 5:  T2B, doubles, 115#

This was a really good warm up that we spent about 15 minutes on.  Between a couple of the rounds we did a triceps smash against the barbell that really seemed to open up my front rack position.


Rx:  25 T2B, 50 DU, 15 Squat Cleans @ 135#, if completed in 4 minutes, get 4 minute extension for additional 25 T2B, 50 DU, 13 Squat Cleans @185#, 4 minute extensions to 11@225#, 9@275#, 7@315#

Scaled:  25 hanging knee raises, 50 single unders, 15 Squat Cleans @95#, same progression, except at 115#, 135#, 155#, 185#

I did the scaled workout and felt pretty smooth.  The hanging knee raises were not too bad and I broke them down into 15/10.  The single unders were perfect and I did those unbroken.  The squat cleans were tough.  I broke them up into singles and was receiving them pretty well, until the last 4 reps.  I got into a mode of power clean, get set and then squat.  Those precious seconds stopped me at 14 of the 15 reps.  I was just grabbing the bar at 3..2..1..stop.

As part of the WOD, we all went to 8 minutes so I finished the last rep, went through the hanging knee raises, single unders and got 4 reps at 115# by the 8 minute mark.  My form was shot at 115# and I am fortunate I did not hurt myself.

I felt really solid through the whole workout.  The warm up was perfect.  I felt ready to do work and was tired at the end, rather than worrying about tweaks.

Revel and Jeremy were just shy of full rounds Rx which was really impressive.  I heard the coaches had entered the 3rd round, while games hopefuls were reaching the 5th round.

I cooled off with squat against wall.

I wore my Inov8's and taped my thumbs which was a good level of protection support.  I would not have been aided by lifting shoes or a belt.

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