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.

Thursday, August 25, 2016

Back Squat

Thursday, August 25, 2016

Oracle Gym

(11:40 AM)

Warm Up

30-20-30 with red band (Air Squats-Pass Throughs-OH Squats)

Bear Crawl forwards and backwards

Hollow Body rocks - 3x10 (roughly tabata intervals)

Handstand warm-up:  60 second plank, 5x a few seconds forward leaning plank, 5x frog hold attempts.

Handstand Holds against wall - 6X (5-10 seconds each)

Back Squat

Back Squat in Smith Machine hold at bottom to open upper thoracic.

Build up weight (5x45#, 5x95#, 5x115#, 3x135#)

5x2 working sets E3OM - 155#, 165#, 175#, 185#, 195#

This was tough and very close to maximum effort

Pull-Up Dip Couplet

10 PU - 2 Dips
8 PU - 4 Dips
6 PU - 6 Dips
4 PU - 8 Dips
2 PU - 10 Dips

I wanted to do body weight but started a 20# assist on the second set of pull-ups.  Still a very good couplet.

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