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 7, 2016

Overhead Press

Wednesday, September 7, 2016

Oracle Gym

11:45 AM

Warm Up

2 rounds of lunge, bear crawl, crab walk and inch worm for 20 feet each

Quadruped hold, 3x handstand hold followed by hollow body hold


3 Rounds for time of:
20 Goblet Squat (25#)
20 KB Swing (25#)
20 KB Snatch (25#, alternating arms)

This was harder than I expected and I never felt comfortable with my snatch motion.  I finished in 13:30.

Overhead Press

5x3 E3OM

I warmed up with 45# and 65# and did sets at 85#, 95#, 105#, 115# and 115#.  This was really tough and my last set was pretty sloppy.  Although I could get set, my back would arch during the heavy reps.

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