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 5, 2016

Olympic Weightlifting

Tuesday, July 5, 2016

Coach Jonathon

1:30 PM with Sameer, Donna and Jen

Warm Up

Foam rolling.  Then bird feeders with kick, lunge torso twist, bear crawl, side lunge and pivots

Power Clean/Hang Power Clean

Everybody cycled through the bar for a few reps.


6 Rounds for quality

4 DB power cleans, 4 DB Push Jerks, with 60-90 seconds rest between rounds.  I used 35# and should have gone heavier.

1 Round for Time/Quality

20 alternating DB Snatch (35#)
20 V-ups
20 lunges (2x30# held at sides)
20 Supermans (arches)

Finished with lacrosse ball on back, banded quad flossing, lacrosse ball on piriformis

Front Squat

After class I did some Front Squats

5@45#, 65#, 75#, 85#, 95#

Focusing on good technique and pause, straight up at bottom.

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