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 2, 2016

Olympic Weightlifting

Wednesday, August 2, 2016

Coach Meriah at Oracle Gym

(1:30 PM) Sameer, Jeff, Sarah, Jen and me

Warm Up

Dynamic warm up - high knees down and back, butt kickers down and back, bounds opposite arm opposite leg, bounds same arm same leg, lunge to the side and pivot, drinking birds (kick leg forward and then Frankenstein forward to ground, duck walk

Air squat look at form, only go as low as you feel comfortable without breaking form.

Wall squat (squat therapy) - only go as low as you can before breaking form.  I need to work on hip and shoulder mobility.

Burgener warm-up

1.  Shrugs (meat shrugs, not shoulders)
2.  High elbows, weight should float up
3.  Muscle snatch (pivot wrists over)
4.  Drop to half squat
5.  Drop to best squat

A lot of emphasis on foot work and finding stance.  Shoulders back, chest high.  Finished with snatches from just above knee caps.  Chest tall, knees back, swing knees under and finish in squat snatch.  Everything was done with PVC.

Finished with 10 minutes of kick into handstands and wall walk ups.

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