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.

Friday, September 9, 2016

Front Squat

Friday, September 9, 2016

Oracle Gym

11:45 AM

Warm Up 

4 rounds of Jump Rope, Plank, Lunge (step back), Sit-ups.  Done Tabata style 0:20/0:10

10 minute AMRAP of Arm Bar, Turkish Get-Up, Windmill.  Done with a 20#KB

Front Squat

Warm up with 45# and 65# then

5x5 E3M

I used 95#, 115#, 125#, 135# and 135#.  These were heavy.  I wore my lifting shoes for all sets and put a belt on for the last 2 sets.  My core felt stable, but I was dropping my elbows.

WOD

100 Double Under/attempts
25 T2B
50 Box Jump Overs (~13 inch box, platform with 5 risers)

I strung a few of the double unders together, but it was a lot of single attempts.  The Toes to Bar was not kipping, but I would do several before getting off the bar.  The Box Jump Overs were too low, but I was uncomfortable stacking the risers much higher.  Still a good workout.  I finished in a little over 15 minutes.

Finished with 5 minutes on the foam roller.

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