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.

Sunday, January 15, 2017

Snatch

Saturday, January 14, 2017

Tru Fit

9:45 AM

Warm Up

30-20-30, Box Jumps 10x18", 10x30"

Snatch

Burgener warm-up

3 rounds of 3 sets at 65#;  I was planning on going right into a squat, but was often doing a power snatch followed by an overhead squat.

Metcon

10-9-8-7-6-5-4-3-2-1

KB Swings 30#
Walking Lunges R/L = 1
Abmat Sit-ups
1/2 dips (5-5-4-4-3-3-2-2-1-1)
Air Squats

I scaled the workout from 72# KB, weighted sit-ups, the appropriate quantity of dips and jumping squats.  This was pretty tough, but I felt like I maintained good technique.  I finished in 18:33.

1 hour total workout

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