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.

Monday, February 20, 2017

Power Clean

Monday, February 20, 2017

West Metro CrossFit

Coach Ben - (9:00 AM) - about 12 of us

Warm Up

400m Run, WMCF dynamic warm-up

Power Clean

Build to heavy-ish single.  I started with 75# and then moved up to 95# and finally 125#.  I considered going to 135#, but I was struggling to get under the bar.


Every minute on the minute for 24 minutes (12 sets each):
Odd – Power Clean x 2 reps @ weight from above
Even – Run 200m

This got really tough.  The power cleans were OK, but I was just getting in the door with 3 to 4 seconds to spare on each 200m run.  I felt like I was not warmed up enough.  My runs got smoother and so did my power cleans, but it was nevertheless exhausting.  Coach Ben offered me the option to do 100m runs, but I decided to stick it out.

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