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.

Friday, July 29, 2016

Burpees-Sprints

Friday, July 29, 2016

Coach Ben

(11:00 AM) with Craig, Tim, Ravel, John, Val, another girl and me

Warm Up

500m Row, banded good morning, banded squat walk sideways and back, banded hamstring curls

3 rounds Sprint 100m, backpedal back (50%, 65%, 80% effort), banded sprints to end of rig, quick feet.

WOD

10 rounds of

5 burpees
100m sprint

EMOM

then

5 rounds of

5 burpees
100m sprint

with partner (each partner does round and then tags out)

The burpees were tough, but I was managing each round in 30-40 seconds.  I was never rested for the next step and my last 5 sprints were jogs.  With a partner it felt easier, even though we were getting less rest.

Extra Credit

10 rounds of

10 Wall Balls (20#)
5 Toes to Bar

EMOM

This was supposed to be a 30# ball to a 10 foot target, but I could not even manage that.  I did 7-8 wall balls an the first 3 rounds, then 5 shots for the remainder.  On the toes to bar I similarly dropped from 4-5 down to 3 on the last 4-5 rounds.

Technique queue - Keep eyes forward and try to activate lats to get higher and touch toes.  I worked on this the last few rounds.  I was not touching the bar, but I was getting within 6 inches and they looked much better.

Finish with couch stretch, hamstring (pike against wall)

GHD sit-ups (8, 4)

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