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.

Saturday, April 30, 2016

Cleans

Saturday, April 30, 2016

MBS CrossFit

(9AM) about 10 of us.  Meriah had car trouble, I worked out with Ilian

Warm Up

Pass throughs, arm circles, deep squat

Workout

Cleans

3x3@50kg
4x2@54kg
5x1@60kg

These started to feel really heavy.  Ilian pointed out big chest, keeping the shoulder blades up and keeping the bar close.  All were squat cleans, except for 1 repetition.  Ilian worked out with 60kg, 64kg and 68kg.  Target was 80%, 85% and 90% of 1RM.

then

Box Squat

4x2@80kg

This felt relatively easy, and I considered doing the 90kg that Ilian was putting up.  Target was 80% of 1RM.

then

Push Jerks

4@46kg

This felt pretty good as well.  Target was 60% of 1RM

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