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 14, 2016

Olympic Weightlifting Class (5)

Tuesday, June 15, 2016

Coach Jonathon

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

Warm Up

Pass throughs, foam rolling, Burgener warm up with PVC (shrug, high pull, muscle snatch, 50% drop, full drop)

Dumbbell Snatch

4 Rounds of 10 Reps (5 each arm) for quality

This felt pretty good, I used 35#, 40#, 45# and 50# for the 4 rounds and then did a couple of reps with a 55# DB as well.  I still don't feel comfortable landing in a squat even with a light weight.  All of the snatches were power snatches.


10 minute AMRAP of 10 Dumbbell Push Presses (35#) and 10 Pike Sit-ups.

I got 5 rounds + 9 reps.  After the second round, I was breaking up the presses into sets of 5.  The DB were a little awkward to drop back to the shoulders and were not real comfortable to clean either.

Finished with mobility.  Thorasic foam rolling and shoulder blades over foam roller with hands extended overhead under barbell.

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