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, May 31, 2016

Olympic Weightlifting Class (3)

Tuesday, May 31, 2016

Oracle Gym, Coach Jonathan

(1:30 PM) 5 of us including Jen, Donna and me

Warm Up 

Foam rolling, pass throughs, Burgener warm up (Shrugs, High Pull, Muscle Snatch, Snatch to Overhead, Power Snatch with PVC).  Remember butt back, shoulders back and above PVC, keep bar close to body.

Tabata Russian KBS

8 rounds with 20# KB.  I managed 12-13 reps per round.  Remember to pop hips and keep chest high.


15 minute AMRAP

12 Alternating Dumbbell Snatch (15#)
12 Butterfly Sit-ups
12 Wall Squat

I was finishing up the 6th round as time was called so officially 5 rounds plus 34 reps.

Cool down with foam rolling.

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