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.

Tuesday, March 28, 2017

2017 CrossFit Open Retrospective

Well the 2017 Open has come to a close and I was excited to complete all 5 workouts.

17.1 - Rx - 50# DB Snatches 24" Box Over Burpees

17.2 - Scaled - 2x 35# DB Walking Lunges, Hanging Knee Raises/Pull-ups, 2x DB Power Cleans (Rx used 50# DB, T2B and Bar Muscle-ups and I could not safely manage the weight on the walking lunges)

17.3 - Scaled - Jumping Chin Over Bar Pull-ups, Squat Snatch Ladder - 45#, 75# ... (Rx did Chest to Bar Pull-ups, but the Squat Snatches started at 95#, over my 1 RM)

17.4 - Scaled - 55 DL at 135#, 55 Wall Ball Shots 20# to 9' target, 55 Calorie Row, 55 Hand Release Push-ups (Rx used 225#, 10' target and HSPU, I could have gotten some reps at 225#, but this represented 75% of my 1RM)

17.5 - Scaled - 10 rounds of 9 Thrusters at 65# and 35 Rope Skips (Rx used 95# and Double Unders, the thrusters would have been heavy for me and I would have quickly been reduced to singles on the Double Unders, I would have been time capped at 40 minutes)

Aside from 17.2, I could have gotten at least 1 rep on each of the workouts, but would have been operating close to my physical limits.

Overall, I was 11,164 / 13,373 (17th percentile) males 45-49 and 180,522 / 201,948 males overall (11th percentile).  I am pretty comfortable with this and would still like to work towards the 25th percentile of my age group.

I need to work on weighted lunges, squat snatches, and thrusters at 95# for high reps.  I feel like I made good progress on deadlifts and double unders.

I really enjoyed doing the events at West Metro CrossFit, but wish I could have participated in Friday Night Lights.

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