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 28, 2016

Olympic Weightlifting

Wednesday, June 28, 2016

Coach Jonathan

Fit@Oracle - (1:30 PM) - 5 of us including Donna, Fabby, Sameer, Jeff and me

Warm Up

Foam rolling, dynamic stretches including lunge into high kick, lunge into twist, walking quad stretches, side lunge swing to opposite side.

Tabata DB Swings

8 rounds of 20 seconds on 10 seconds off - 20# DB swings.  I could have gone heavier, but 20# was a good warm up weight.  I was getting around 12 reps per round with good form

Metcon

4 rounds E3O3M
7 DB Deadlift
7 DB Hang Power Clean
7 DB Push Press

I used 25# and then swapped up to 30# for the last 3 rounds.  The weight felt light until the push presses, then it got tougher.  I was finishing in around 60 seconds per round with good form.

Mobility

Lacrosse ball into shoulders between spine and blade of scapula and then under scapula and then towards terres muscles.

With band stretch hamstring and then IT band.  Key is to keep leg straight.

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