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, April 10, 2016

Clean and Jerk

Sunday, April 10, 2016

24 Hour Fitness

(9:30 AM)

Warm Up

Run 4 laps (13 laps to a mile), Good mornings with empty body pump bar, deep squat, arm circles

Clean and Jerk

5x45# (squat clean, jerk, 2 front squats)
5x65# (squat clean, jerk, 2 front squats)
3x85# (squat clean, jerk, 2 front squats)
2x95# (squat clean, jerk, front squat)
2x105# (squat clean, jerk, front squat)
2x115# (squat clean, jerk, front squat)

This felt really good.  I was not as explosive as I would have liked, but I was pretty comfortable under the bar.  The last split jerks were a little sketchy, so I decided to call it quits at 115#.


In honor of Staff Sgt Maupin, 4 rounds of 800m run, 49 push-ups, 49 sit-ups, 49 squats.  I did a half Maupin and it took me around 35 minutes.  The push-ups were brutal.  I quickly went from sets of 5 to 3 to 2 and the last 30 were typically singles.  The sit-ups and squats I could do in sets of around 7 reps each time.

No mobility or cool down.

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