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.

Thursday, May 26, 2016

Clermont CrossFit

Monday, May 23, 2016

Coach Kyle

(8:00 AM) 10 of us including Chris and Dave

Warm Up

Straddle stretch, banded trunk rotation, good mornings

Strength

5-5-5-5 Deadlift

135#, 185#, 225#, 245#

WOD

21-15-9 Back Squat (135#/95#), Pull-up
2 min rest
15-12-9 Front Squat (95#/65#), Ring Dip
2 min rest
21-15-9 Air Squat, Kettle Bell (53#/35#) Swings

I judiciously scaled to 95#, 65#, Hand Release Push-ups in place of dips, and a 35#KB and still just squeaked under the time cap at 19:21.

The workout was designed to be 3 sprints.  The first round was brutal and I finished at 7:13.  I finished the second round in 4:24 after 2 minutes rest.  I finished the third round in 3:50 (I started it a little early at 15:31 instead of 15:37).


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