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.

Thursday, September 22, 2016

Front Squat

Thursday, September 22, 2016

Oracle Gym

11:45 AM

Warm Up (15 min)

5 minute row (1050 yards, 60 calories), 20-20-20 (air squat, pass throughs, OH squat), Sampson Stretches, up and over the fence (forwards/backwards), single leg touches

Front Squat (25 min)

Start with wrist mobility, forearm, triceps, lat smash

Warm up with 45#, 65#, 95#, 115#

5x3 E3OM

135#
135#
140#
145#
150#

Single Leg Squats to bench (15 min)

2 sets of 5 reps each leg

Discussed deadlift, mobility at length with Nicole

Handstand Push-up Progression (25 min)

Teeter - Start in tripod, rock back - This was really tough as weight must move from your head to your hands and then end on feet.  I did 8 reps.

Kick Pause Press - Start in tripod, keep head on ground, kick feet to plank and finish with push up.  This was a little easier, I did 2 reps.

1 Wall Walk-Up and hold

Kick up to Handstand - I did about 8 of these and on the last several reps I tried lowering to yoga blocks.  With block on end and 2 blocks stacked on each other, I could do an inverted push-up.  With 1 block at lowest setting, I could lower to block, but would then fail to push-up.

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