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

Heaving Snatch Balance

Tuesday, March 28, 2017


Coach Soloman (8:00 AM) - 4 of us, Erin, Nate, Meredith and me

Warm Up

400m Run, Spider-Man stretch, Push-ups, Squats, Lunges

Snatch Balance technique, think about keeping shoulders away from ears, elbows pointed down the whole time, armpits forward

Heaving Snatch Balance

8 rounds of 1 heaving snatch balance and 3 OH Squats E3OM, increase weight as able

I did 4 rounds at 45#, then 2 rounds at 55# and finally 2 rounds at 65#.  It felt pretty good, but I was not dropping into a full squat.  I need to work on mobility.


3 rounds for time of

10 Axle Bar Deadlift
300 m Run

Rx was 225#, I used 160# (20# axle bar, 2x45# and 2x25#).  I was able to do the deadlifts in sets of 5 and 5 which was not too taxing on the grip.  I ended up finishing in 8:25.

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