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.

Thursday, June 23, 2016

Overhead Squats

Thursday, June 23, 2016

Coach Meriah

(11:00 AM) about 11 of us including Sam, Reva, Brandon, Ben, John and me

Warm Up

800m run followed by dead ball plops, granny tosses, plops, side tosses right, side tosses left, overhead tosses and slams

Sexy Squats (Good morning pivoting into back squat), Overhead Press, Overhead Squats

Strength

Romanian Deadlifts

5x2
Every 3 minutes on the 3 minutes

Romanian Deadlifts are an accessory exercise with the butt kept higher and pushed back more.  Legs have a slight bend and flare out as the weight is lowered.

I worked out with Brandon and did 135#, 185#, 185#, 205#, 205#

WOD

4 rounds of

15 Overhead Squats
12 Ball Slams
9 Push ups

Fitness was 75#, <25#, regular push-ups
Rx was 95#, 25#, ring push-ups

As I continue to struggle with my OH Squats, I opted to do the workout at 35#.  I used 10# for the slam ball and did ring push-ups.  I finished in 9:28 with a pretty steady effort.  After the first round I broke the squats into 9/6.  I could do unbroken ball slams.  For push-ups I went 5/4, 5/4, 4/3/2, and 3/3/3

Finished with mobility, squat against wall.

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