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.

Wednesday, August 24, 2016

Bench Press

Wednesday, August 24, 2016

Oracle Gym

11:15 AM

Warm Up (20 min)

4 rounds of
0:15 Jumping Jacks
0:15 Air Squat
0:15 Mountain Climbers
0:15 Jump Squat
0:15 Rest

QPED Pointer - 4 rounds of Static L/R, Dynamic L/R

Jump Rope - Tabata singles, drills, then double under/attempts

Bench Press

1x20 RM

I used 95# and it was tough.  I might have had 100# in me, but not 105#.  I did two additional sets at 115# (7 reps, 6 reps).

Metabolic Conditioning

For time:
1000m Row
100 sit-ups
50 PS (65#) - scaled to 55# HPS

This was exhausting as expected.  The row was OK and I finished in 4:50.  The sit-ups were OK through 20 and then I was doing sets of 10 and 5.  The Hang Power Snatches were the same.  I got the first 10 and then sets of 5.  I could not imagine going from the ground for all of them.  I finished in 19:05.

Mobility - finished with squat against wall and couch stretch.

1:05 total workout time

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