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 18, 2016

16.4

Friday, March 18, 2016

Coach Ben

(11AM) about 9 of us including Val, Ericka, Revel, and me

Warm Up

3 rounds of row, sit-ups/rolls, push-ups, squats/squat jumps.  Then warm up with 3 rounds of dead lifts, wall balls, and handstand kick-ups.

16.4

13 minute AMRAP of 55 dead lifts, 55 wall balls, 55 calorie row and 55 handstand push-ups/hand release push-ups.

I judged Val first and she got 188 reps doing the workout Rx at 155#, 14# wall ball to 9', and hand stand push-ups.

I did the event scaled at 135# dead lifts, 20# wall ball to 9', same row and hand release push-ups which I did not make it to.  I elected to wear lifting shoes and a belt.  I am glad I wore both as my form started to break down on the wall ball shots.

I started the dead lifts doing sets of 7 which went pretty well.  I wrapped the deadlifts up at 3:30.  The wall balls were much worse and I aimed for sets of 5 and still got a couple of "no reps."  I finished the wall balls at 8:36.  I started the row shooting for 800 calories/hour but was constantly dipping into the 700 calories/hour range.  With a minute left to go, I really amped it up and was at 1000 calories/hour for 30 seconds before blowing up.  I finished the row at 12:56 and could not even get out of the straps before time was called.  Overall score was 165 scaled reps.

Cool down with foam roller and squat against wall.

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