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, August 23, 2016

Olympic Weightlifting Class

Tuesday, August 23, 2016

Coach Jonathon

(1:30 PM) Sameer, Donna, Fabby and me

Warm Up

Foam rolling, Pass-throughs, Sampson Stretches

Smith Machine squat holds

Heaving Snatch Balance

With Snatch grip and bar on back, dip butt back and drive and then drop under the bar.

4 sets of 5 reps (45#)

Bulgarian Split Squat - Cuban Press

Bulgarian Split Squat - With toes on bench, squat down until knee touches and then come up.

Cuban Press - High elbows, rotate elbows under bar, press overhead, drop elbows, rotate elbows over bar and lower.

3 sets of 8 reps
Bulgarian Split Squat (BW, BW, BW+10)
Cuban Press (45#, 45#, 45#)

Metabolic Conditioning

3 rounds of

20 Wall Squats
20 Pike to Tuck sit-ups
20 Russian Twists (12#)

This was tough.  After the Russian Twists, it was a chore just to hold my arms overhead for the wall squats.

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