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.

Sunday, March 27, 2016

16.5

Sunday, March 27, 2016

MBS CrossFit

9:00 AM - Open Gym - Nick, AJ, me and several others

Warm Up

Deep squat, foam roll on posterior chain, a few thrusters and a few burpees

16.5

For time 21-18-15-12-9-6-3 reps of Thrusters (65# scaled) and Burpees.  Rx was 95# and I was sure I did not have that in me and had my doubts in regards to the 65#.

I wore a belt for the thrusters and wrist wraps through the whole workout.  My focus was to go steady and I broke up my thrusters 11/10, 6/6/6, 5/5/5, 4/4/4, 5/4, 6 and 3.  The burpees were slow and I was crawling flat and upright before the 2 foot take off over the bar.  I finished in 28:02 and was really proud of the effort.

I judged Nick for the his round and he finished the workout Rx in 19:02.

I cooled down with squat against wall.

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