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 30, 2016

Olympic Weightlifting Class

Tuesday, August 30, 2016

Coach Jonathon

1:30 PM with Fabian, Jen, Sameer and me

Warm Up

Trunk rotations, touch behind toes and then reach over and behind head. side lunges

Dip Cleans

5x3 at 45#, 65#, 95#, 95#, 115#

MetCon

3 Rounds for Quality
10 V-ups (I did tuck-ups)
10 Russian Twists (12#)

then

21-15-9
Dumbbell Swings (25#)
Push Press (25#)

Finished with lacrosse ball mobility, including anterior tibia

Since it was a light class I added

Dead Lifts

6x135#
6x135#
5x185#
5x185#
3x235#
3x235#
1x255#
7x135#

Jump Rope

Tried some double unders, but my timing was all over the place.  Spent 20 minutes on this



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