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 16, 2016

Olympic Weightlifting

Tuesday, August 16, 2016

Coach Jonathon

(1:30 PM) 5 of us including Fabby, Donna, Geoff, Sameer and me

Warm Up

20 pass throughs, 10 around the worlds in each direction.  Burgener warm up - shrugs, high elbows, muscle snatch, hang power snatch with PVC

Snatch Balance

Drop under PVC

4 x 5 reps Snatch Balance with 45# bar.  This felt pretty good.

WOD

10 min AMRAP:

10 no push up Burpees
10 Alternating DB Muscle Snatch (25#)
10 Russian Twists (15#)
10 Turkish Get-ups (20# KB)

I got 1 round plus 37 reps.  The Turkish get-ups were agonizingly slow, but I maintained reasonable form.


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