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 10, 2016

Olympic Weightlifting

Thursday, November 10, 2016

I tried to coach the workout for Donna and Fabby

11:30 AM

Warm Up

Air squats, pass throughs, Sampson stretches, hip bends

Snatch Pull

8-6-4-2

I used 65#, 95#, 115# and 135#

Even at 2 reps, 135# was too heavy

Push Jerk

Started with some smashing to improve the front rack position

6-6-6

I used 75#, 95# and 115#

This felt pretty good.  At 115#, I had a few reps with questionable torso position






Turkish Get-ups

I had a couple of attempts.  One with the short bar (27#) and one with the Olympic bar (45#).  The Olympic Bar was rough and I had trouble just starting the motion.



Snatch Balance

3-2-2-1-1

I used 45# on the first set and 65# on the subsequent sets.  I had a tendency to either throw the bar far back behind me or splay my legs really far on the drop.

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