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.

Tuesday, September 20, 2016

Pendlay Rows

Tuesday, September 20, 2016

Coach Jonathon

1:30 PM

Warm Up

Got there early for body composition screening (19.9%, I think she measured low).  Did some foam rolling and pointed toes lunges.  I could not do toe in the air lunges.

Bench Press

10-8-6-4

Having just benched yesterday, I was a little leery, but still managed 95#, 135#, 145#, 155#

Pendlay Rows

10-8-6-4

Jonathon coached this with a little knee drive and did not emphasize the flat back.  The movement could best be described as a cheater upper back row.  I set up from the floor and did explode it into my sternum.  I did sets at 95#, 115#, 135# and 155#

Finished with some handstand technique work that went really poorly.

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