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.

Friday, March 17, 2017

17.4 - Deadlift, Wall Ball, Row

Friday, March 17, 2017

West Metro CrossFit

Coach Sol - (9:00 AM) - 5 of us including, Ben, Chris, Meghan, Christy and me

Warm Up

400m Run, WMCF dynamic warm-up, deadlift technique

17.4

13 minute AMRAP

55 Deadlift (225 Rx, 135 Sc)
55 Wall Ball Shots (20# ball, 10' Rx, 9' Sc)
55 Calorie Row
55 HSPU or Hand Release Push-ups

I ended up doing this one scaled and got 162 reps.  I finished the deadlift in 3:58 and the wall ball shots in 8:54.  I thought I was on track to finish the row, but did not have it in me, coming up 3 calories short.  I am very pleased with the effort.

17.4 is a repeat of 16.4.  Last year I did finish the row.  I finished the deadlifts at 3:30, and the wall ball shots at 8:36, and just got the calories at 12:56.  Consider that I trained on my own for the majority of last year, dropping off a few calories is not too shabby.

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