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.

Wednesday, September 21, 2016

Deadlift Week 2

Wednesday, September 21, 2016


11:40 AM

Warm Up (15 min)

5:00 min row, 1078 meters, average watts around 127.

Downward dog, upward dog, inchworm (straight legs), side lunge, over the fence forwards and backwards, single leg pivots

Dead Lift (30 min)

Warm Up


5 set of 5 reps at 190# E3OM

This felt pretty good.  I had Nicole check my form and she reinforced stable shoulders, upper thoracic and weight in the heels.  I am still loving the new TR lites.

Jump Rope (15 min)

15 minutes of drills, single unders, double under attempts

Finished with 10 knees to feet.  I tried it with my hands behind my head, but missed.  I still need to work on hip mobility.  This took about 5 minutes.  No cool down.

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