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 10, 2016

Olympic Weightlifting Class

Fit@Oracle decided to host an Olympic Weightlifting class at the Broomfield campus.  It was led by Jonathan who was very knowledgeable and comfortable working with a variety of skill levels.  As we did not have barbells, the class was conducted exclusively with PVC.  9 students were in attendance (6 girls, 3 guys, including Stefan, Sam's Dad).

We started out with air squats and reverse lunges.

Then we did snatch grip shoulder shrugs, high elbows, muscle snatches, power snatches. and squat snatches.

We also did push presses, push jerks, and split jerks.

Finally we finished with tabata dumbbell snatches.  8 rounds of 20 seconds on 10 seconds rest with 15# dumbbell.  I got 46 reps and was consciously considering form on most reps.

Finished with strict pull-up, 8 tuck pull-ups and 1 L sit pull-up.

Also spent 5 minutes on double unders.  I could get 4-5 strung together several times.

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