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, July 26, 2016

Overhead Squat

Tuesday, July 26, 2016

Coach Meriah

(11:00 AM) about 10 of us including John, Jon, Tim, Ravel, a couple of girls and me

Warm Up

Run to fence and back, 30 air squats, 20 pass throughs, 30 PVC OH squats, downward dog, into pigeon, both sides, from squat raise one arm to sky and then the other, wrist mobility

Candlestick to curled up back to candlestick to pancake, happy baby

With barbell, racked on back push to overhead, jerk to overhead, drop to 50% to overhead, drop completely under to overhead.

Overhead Squat

5x3 E3OM

45#, 50#, 55#, 60#, 65#.  This felt good and I should have tried heavier.  Ravel and Tim were up to 135#

WOD

15min AMRAP

100DU
15 Ball Slams (30#)
15 KB Swings (24kg)

Fitness was 200 SU, 20# Ball, 16kg KBS.  I did between 20-25 DU/attempts and the balance of 150-160 SU.  20# dead ball and 20kg KBS.

I managed 3 + 60 rounds and felt pretty good about the effort.

Me and Ravel played with some tire flipping after class and then I tried the 70# stone to shoulder.

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