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 17, 2016

Olympic Weightlifting Class (2)

Tuesday, May 17, 2016

Coach Jonathan, Fit@Oracle

(1:30 PM) 7 of us including Donna, Jen, Stefan and me


Started with pass through, around the world, external shoulder rotation.

Foam roller on piriformis, low back, thoracic back, wrap arms around chest and roll onto shoulders and then terres minor (lats).  We also used the foam roller on quadriceps and anterior tibia.

5 sets of 10 wall squats with arms overhead and foam roll IT bands between sets.


3 Rounds of:

10 dumbbell OHS each arm (20 total)
15 V-ups, tuck-ups
10 dumbbell half moons each side (20 total)
15 grasshoppers each side (30 total)
10 hollow ups

This was brutal.  I used a 15# dumbbell the first round and quickly shifted to a 12# dumbbell.  I had brought out a 20# kettlebell for the half moons, but used my dumbbell instead.  I did tuck-ups and on the last round I was just stepping my grasshoppers rather than hopping.  The original goal was 4 rounds, but as the time approached 15 minutes, we were told to skip the last round.

I cooled down by walking for 5 minutes on the treadmill, 0.0% incline, 2.9 mph.

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