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, June 7, 2016

Olympic Weightlifting Class (4)

Tuesday, June 7, 2016

Coach Jonathon

(1:30 PM) 6 of us including Jen, Fabby, Donna, Jeff, and me

Warm Up

Foam roller for about 5 minutes before class starts

10 Minute AMRAP of 15 wall squats, 10 jack knives (tuck ups), and 5 burpees.  I got 3 rounds + 25 reps.

DB Swings

3 rounds for quality of

10 DB squat (45#)
10 Russian DB swings (45#)
0:45 side plank hold each side

This was pretty good until the last round, when I was dropping my side planks every 10-15 seconds.

DB Hang Power Cleans

Every 90 seconds for 6 rounds

8 DB Hang Power Cleans
16 Chops (8 each side)

I started with the 45# DB for 4 rounds, after missing a rep on the 3rd round and only doing 7 cleans on the 4th round, I dropped to 35#.

I did the chops with a 15# DB which was on the lighter side, but I was cycling through at a much better cadence than I was with the Hang Power Cleans.

Finished with mobility, pigeon stretch, couch stretch, clock stretch

No comments:

Post a Comment