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.

Wednesday, April 20, 2016

Thrusters

Wednesday, April 20, 2016

Oracle Gym

(12:45 PM)

Warm Up

20 minute on treadmill, 5.4 mph, 1.0% incline, 500m row, Tacke rotator cuff warm up, pass throughs, deep squat

Thrusters

5x45#
5x65#
5x65#
5x75#
5x75#
5x85#

These felt OK, but I felt something weird below my left shoulder blade and decided to back off.  I felt good about positions and warmed up front squat and push press independently.  I did not do well re-racking the weight between reps.

Finished with jump rope drills.  No mobility work.

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