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.

Tuesday, March 29, 2016

2016 Open Retrospective

16.1 (145 scaled reps) - 20 minute AMRAP of 25' walking lunges 45# in front rack, 8 burpees, 25' walking lunges, 8 jumping pull ups; 63rd (last at MBS), 9493 (master's men 45-49)

16.2 (89 scaled reps) - 4 minute time cap plus extensions of 25 hanging knee raises, 50 rope skips, 15 squat clean at 95#, progressively fewer reps and heavier weight; 56th (last at MBS), 8910 (master's men 45-49)

16.3 (96 scaled reps) - 7 minute AMRAP of 10 Power Snatches at 45#, 5 Jumping Chest to Bar; 52nd (5th from last at MBS), 7718 (master's men 45-49)

16.4 (165 scaled reps) - 13 minute AMRAP of 55 deadlifts at 135#, 55 wall balls 20# to 9', 55 calorie row, 55 hand release push-ups; 48th (2nd from last at MBS), 7345 (master's men 45-49)

16.5 (28:02 scaled) - For time 21-18-15-12-9-6-3 reps of Thrusters 65# and burpees; 46th (last at MBS), 6418 (master's men 45-49)

I was very pleased to complete all of the workouts.  That is what kept me moving up in terms of points.

What prevented me from going Rx?

16.1 - 95# OH walking lunges (burpees and C2B pull-ups would have been OK)
16.2 - T2B, double unders, squat cleans 135#
16.3 - bar muscle ups (power snatch 75# would have been OK)
16.4 - deadlifts 225#, handstand push-ups, wall balls 20# to 10' (row is the same)
16.5 - 95# thrusters (burpees would have been the same)

I need to develop core strength along with shoulder strength/mobility.

95# OH walking lunges - barbell
135# Squat Cleans - barbell
225# Deadlifts - barbell
95# Thrusters - barbell

T2B - gymnastics
Bar Muscle Ups - gymnastics
Handstand Push-ups - gymnastics

DU - crossfit
Wall Balls 20# to 10' - crossfit

I can work on everything except the bar muscle ups and wall balls at the Oracle Gym.  I will likely purchase a wall ball in the next 6 month.

My short term plan is to work on T2B progression, double unders and handstand kickups.

I will also spend some time on more OH barbell work and heavy deadlifts

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