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 22, 2017

KB Swing - Shuttle Run

Wednesday, February 22, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - 5 of us including Erin and Chris

Warm Up

WMCF dynamic warm-up (no bear crawls), Burpees to Thunderstruck, then Deadlift technique


3 sets of:
Deadlift x 6-8 reps @ 20X2
rest 90 seconds
Ring Dips x 15 reps
rest 90 seconds

I worked up to 185# and could get 6 reps on the 2 seconds to lower, touch and go, fast up and hold 2 seconds at the top cadence.  For the ring dips, I substituted ring lowers.


15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 for time of (12 min cap):
KB Swing (55/35)
1 Shuttle Run*
*Shuttle Run = 5m, 10m, and 15m down and back

I used a 35# KB and only got through the round of 5 swings and 5m down and back on the run.  With the time penalty, my score was 12:38.  This was a pretty tough little WOD.  I felt like I kept good form on the KBS, but I was really dogging it on the shuttle runs.

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