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.

Sunday, March 18, 2018

18.4 Deadlift, Hand Release Push Ups

Sunday, March 18, 2018

Aspire Fitness

5:00 PM

Warm Up

Row - 5 min, 1000 m

WMCF dynamic warm-up

1 Round Cindy

Deadlift - 5x135, 1x185

Workout 18.4

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

This was tough and I did not know how if I would even make it to the heavier deadlifts under the 9 minute cap.  I know the Rx would have been even worse.  It called for deadlifts at 225 and 315#, Hand Stand Push-ups and Hand Stand walks for 50 feet.

The first round was pretty smooth.  I did break up the deadlifts and the HR push-ups.  The second round was good too, but I could feel myself slowing down.  I could not figure out where to rest on the push-ups.  I finished the 9/9 with a little over 1 minute to go.  I did the 185# deadlifts as singles and managed to get 5 done before the time cap.

I cooled down with a 5 minute walk on the treadmill, but I am sure my hamstrings will be lit tomorrow.

No comments:

Post a Comment