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 27, 2016

Olympic Weightlifting

Tuesday, September 27, 2016

Coach Jonathon

1:30 PM

Warm Up

Foam rolling, arm circles, torso twists, reach between legs and raise over head, hip circles

Deadlift

10-8-6-4

I did 135#, 155#, 175#, 185# as I plan on lifting heavy tomorrow.

Hang Power Clean

5-5-5-5-5

I did 95#, 105#, 115#, 120#, 120#

Extension looked good, but my butt needs to go further back.  Jonathon recommending working on glute activation exercises like clam shells.

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