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.

Saturday, March 4, 2017

17.2 - Walking Lunges, Hanging Knee Raise/Pull-ups, Power Cleans

Friday, March 3, 2017

West Metro CrossFit

Coach Steph Smith - (12:00 PM) - Dillon and me

Warm Up

400m Run, deep squat, Reverse Lunge/Frankenstein, Pass throughs, Crossover Symmetry, Muscle-up progression


Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars (scale with hanging knee raises)
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups (scale with chin over bar pull-ups)
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells (scale with 35# dumbbells)
Women use 35-lb dumbbells

Arriving at the gym, I had every intention of doing this work out Rx, getting 78 reps and then struggling to land a bar muscle up.  After hoisting the 50# dumbbells to the front rack position and taking one step, those delusions of grandeur were out the window.  I quickly grabbed the 35# dumbbells and waited for 3.. 2.. 1.. GO!

The first 25 feet were OK, but I was hesitant and taking smaller steps than I should have been.  I set the db down and reset for the next 25 feet.  The hanging knee raises were fine and I broke those into sets of 4.  The power cleans were pretty wonky as well, I did 4 reps, 3 reps and the final rep before starting the next round of walking lunges.  Round 2 was the same as Round 1.  Round 3 was actually proceeding a little better.  Getting on the bar for the chin ups was tougher than I thought.  My hands were getting lit and I did singles for the chin over bar pull-ups.  When I reached down to grab the db for the power cleans, I felt my right hamstring tighten.  I did 1 power clean, looked at 10:45 on the clock and nearly bagged the workout right there.  I stretched it for about 20 seconds and then returned to my db.  I finished the round at 11:50 and opted to let the clock tick down.  My final score was 102 reps with an 11:50 tie breaker.

Similar to 16.1, the walking lunges got me again.  I think I could have met the standard for T2B, but I was not making it across the floor with essentially 100# walking lunges.  It was still a really good workout.  Steph gave me some great tips on bar muscle ups and I will be working on my lever, using my knees and trying to keep my weight underneath me rather than my legs flying forwards.

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