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 2, 2018

18.2 DB Squats, Bar Facing Burpees

Friday, March 2, 2018

Aspire Fitness

12:40 PM

Warm-up

Row 2:30
WMCF dynamic warm-up
2x DB Squats
15 air squats
2x Bar-facing burpees
Roll out triceps
Cleans - 45, 65, 95, 115#

18.2 DB Squats, Bar Facing Burpees

1-2-3-4-5-6-7-8-9-10 reps of
DB Squats (35# DB scaled)
Bar Facing Burpees (step up OK, scaled)

12 minute time cap for 18.2 and 18.2a

18.2a IRM clean

I did this workout scaled and it was a doozy.  Despite a long warm-up and a good rest before the first rep, I was huffing and puffing right out of the gate.  I paced well and started stepping up on my burpees on the the round of 3 reps.  I quickly realized that I would not get to the clean and just focused on keeping moving.  I was breaking the squats into sets of 2 or 3 and resting at the top.

I ended up finishing the 9th round, but could not start the 10th.  As far as reps go that would be 90 reps.  I felt pretty good about the effort and was done when the clock stopped.  I think setting up a 115# clean (with 2 extra 10# plates on hand for my second attempt) was optimistic.  I would have been lucky to put up a 95# clean.

It was a really good sprint workout and I am sure the elites made a mockery of it.

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