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, September 13, 2016

Cleans - Jerks

Tuesday, September 13, 2016

Coach Jonathon

(1:30 PM) with Sameer, Geoff, and Fabby

Warm Up

Foam rolling pass throughs, air squats, arm circles, arm twists, side lunges, squat manipulating knees

Clean

5-4-3-2-1

I warmed up with the bar and then did sets at 95#, 105#, 115#, 125# and 135#.  These felt good.  I want to focus on hip extension followed by pulling.

Jerk

3-3-2-1

I jumped right in doing sets at 75#, 95#, 105# and 115#.  These felt lousy and I kept hearing the queue to get the back toe in.  My back toe was flaring out which was opening my hips.  With heavier weight, this could have been ugly.

As there were 4 of us using the same bar, this took the full hour.  After class I spent 30 minutes doing some of the stuff we missed from the

4 rounds of
10 pike to tuck sit-ups
10 Alt Russian Twists
10 Wall Squat
10 Alt dumbbell snatch

Instead I did 5 rounds of handstand kick-ups/holds and 3 rounds of 10 wall squats.

I followed this with

Alt DB Snatch

6@25#
6@35#
6@40#
4@45#
4@50#

These felt great, but I worry that my lats will feel it tomorrow.

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