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, March 6, 2017

Front Squats

Monday, March 6, 2017


Coach Ben - (9:00 AM) - 11 of us including Erin and me

Warm Up

400m Run, WMCF Dynamic Warm Up

Front Squat

Build to weight then:


5 sets of:

Front Squat x 3 reps @ 23X2
– all sets should be performed at the same heavy load
– rest 2 minutes between sets

I was still feeling the hamstrings so I opted to go pretty light on this.  I did the first 2 sets at 95# and then went up to 115# for the last 3 sets.  The hamstrings did fine.

23X2 = 2 seconds lower-3 seconds hold at bottom-X as fast as possible up-2 seconds hold at top


Complete as many rounds and reps as possible in 15 minutes of:
50 Double Unders
10 Thrusters (105/70)
20 Push Ups

This was my first time trying double unders in a WOD.  I was able to do them all (counting my attempts also).  True double unders were around 40 per round.  I did string together around 10 several times.  I used 65# for the thrusters and still had to break them up on the second and third rounds.  The Push ups were as bad as expected and I usually started with 3-4 before doing double and then singles.  I finished with 3 rounds + 5 reps.

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