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, November 3, 2016

Olympic Weightlifting

Thursday, November 3, 2016

Coach Jonathon

9:30 AM

Warm Up with foam rolling, air squats, pass throughs, Samson stretches

Hang Power Clean

6x3@65#, 95#, 115#, 125#, 135#, 145#

This felt good.  Work on full hip extension and fast elbows.

Snatch Grip Deadlift

3x6@135#, 155#, 185#

This felt OK.  I ended up taping up my thumbs.  185# was heavy.

Heaving Snatch Balance


65#, 65#, 55#, 55#

Plan was to build each set, but my shoulder mobility was nill.  I used 65# for the first two sets and was not dropping into a full squat.  I used 55# for the last two sets and I felt better, but apparently the weight was way behind my back.

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