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.

Wednesday, February 15, 2017

Front Squat

Wednesday, February 15, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - about 8 of us including Brian, Erin and me

Warm Up

400m run and WMCF warm up

SWOD

15 minutes to work up to a heavy single Front Squat for the day

Start with shoulder openers, 45#, 95#, 115# and then worked up with singles 135#, 155# and finally 175#.  Got an education on belts.  Coach Sol's philosophy is to not use belt for support but tactile feedback for bracing torso.

WOD

5 rounds for time of (7 min cap):
3 Front Squats @ 85% of today’s heavy single
3 Box Jump (30″/24″)
10m DB Bear Crawl (40’s/25’s)

I used 150# for the front squats, 24" box and 35# for the bear crawl.  I was capped at 3 rounds + 2 front squats.  Each missed rep was a 1 second penalty.  A full round is 8 reps (1 rep for each 5m of Bear Crawl).  Total time 7:14

CASH OUT

4 rounds not for time of:
5 Strict Chin Ups
5 Strict Ring Dips
5 Rotator Scarecrows – no more than 10#’s

I did standard pull-ups instead of chin ups and Ring lowers for the last 3 rounds.  The rotator scarecrows were interesting.  I used 5# and would have been better off using 2.5#

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