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 19, 2016

Olympic Weightlifting

Tuesday, July 19, 2016

Coach Jonathan

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

Warm Up

Ankle distraction, banded shoulder stretches, deep squat, foam rolling

Hang Power Clean

Work up to heavy

3@45#
3@95#
3@115#
3@135#
1@155# (this was ugly)
2@145# (this felt like a 2RM)

We also tried jumping from knees to feet.  This was clever and helps with clean form by overcoming mental blocks with landing low.  To up level can have arms in front rack or overhead.

Super Sets

1)  3 Rounds of 10 push-ups and 10 reverse dumbbell fly's (20#)
2)  3 Rounds of 10 axe choppers each side (25#) and 10 weighted pike sit-ups (25#)
3)  4 Rounds of 30 seconds Forward Leaning Rest (FLR, push-up position), 30 seconds Superman

Finish with Pigeon Stretch and couch stretch on bench (ankle hooks over bench, stand straight up to get a good quad stretch.

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