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 12, 2016

Olympic Weightlifting

Tuesday, July 12, 2016

Coach Jonathon

(1:30 PM) Donna, Jen, Sameer, Jeff and me

Warm Up - Foam rolling

Hang Power Snatch

3x45#
3x95# - failed miserably
3x65#
3x65#
3x75#

Focus on hip extension and then getting under the bar

MetCon

8 min AMRAP

6 DB Half Moons (25#, this was a little too heavy)
10 DB Swings (35#, this was right)

4 min rest

8 min AMRAP

10 DB/BB Pike Sit-ups (25# DB then 25# barbell)
10 Alternating DB Snatch (35# DB)

On the first AMRAP I managed 5 rounds + 15 reps.  The half moons were brutal.  I had a tough time maintaining a flat back and the DB Swings offered little in the form of rest.

On the second AMRAP I got 4 rounds.  The sit-ups were hard, but not as hard as I expected.  The DB snatches were really good and I was focusing on getting under the bar rather than straightening my arm.

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