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 30, 2016

Overhead Walking Lunges

Friday, September 30, 2016

Oracle Gym

12:00 PM

Warm Up 

5 minute row, 30-20-30

OH Walking Lunges

Used short Olympic Bar for these.  I did 10 sets of 6 steps, starting with 25#, then 45#.  I tried 65# for one round, but felt really wonky.  Putting on the knee sleeves helped.  I was more comfortable in Nano's than Olympic shoes.

I felt relatively stable in the OH position, but am a far cry from doing 25 feet at 95#.  This is my goal as redemption for 16.1.


10 rounds for time of:
3 K2E
5 push-ups

I finished this in around 8 minutes.  The first 2 rounds I did 5 knees to elbows, but that dropped off quick.

No mobility

45 minutes total workout.

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